Running wise. I usually do a bit during the winter just to do something different. Was a member of a running club when I was 16 and was a member of the Scottish schools cross country winning team at about the same time. As a whipper snapper I was able to average 5 minute 10 second miles.
Swimming, not so good. I did do a triathlon 20 years ago which comprised of an open water (sea) swim. It was absolute hell. However I did manage it but I did spend a period of time of swimming five days a week to get there. When I have a crack at it, this will be the area where I seek most help without a doubt. It's all about technique apparently.
George