Is this a good fitness program (synchro swimming)?

Hi, I'm 16 and In April i dislocated my patella twice and tore my medial lateral ligament partially during a synchronized swimming camp (ballet) and now i want to go completely back to training as i have selections for nationals in september. I need to get my middle splits flatter, improve my 400m freestyle time and improve my overall strength and fitness.

I've been doing 3 Synchro water sessions of 2 hours per week as well as physio but i also want to add to this to become fitter, stronger and more flexible. I'm now finished physio, does this sound like a good plan? What should i be working on?

Monday: Take dog for 40 minute run before school

30 minutes stretching and 20 minutes weights after school

Tuesday: Take dog for 40 minute run before school

30 minutes stretching and 20 minutes weights after school

Wednesday: Take dog for 40 minute run before school

2 hours Synchro after school

Thursday: Take dog for 40 minute run before school

30 minutes stretching and 20 minutes weights after school

Friday: Take dog for 40 minute run before school

2 hours synchro after school

Saturday: 2 hours synchro

1 extra hour swimming

30 minutes skipping and 30 minutes chinups/situps/puchups

Sunday: 1 hour stretching

30 minutes exercise bike and 30 minutes weights