ex-swimmer here as well. swimming will be good to mix in, but not use exclusively for cardio. i prefer elliptical b/c its non-impact, but i run once in a while as well, but only on grass or fine aggregate to keep away the shin splints. treadmills are a bit of a waste IMO b/c there's no resistance.
30 people will tell you 30 different things about what to lift and in what order so find whatever routine works best for you after trying a bunch. general rule is that if you aren't sore within about 24 hours of lifting, your're wasting you time if adding muscle weight is one of your goals.
FORM FORM FORM FORM!!!!!!!! Do it right. You'll notice some smaller types lifting more weight than it looks like they should be. they can do it b/c they throw and contort their body around in an effort to get to final position of the lift. These people don't lift weight, they shift it, and they are wasting their time. Don't be that guy.
Keep safe. in any sort of exercise where your are pressing your hands away from your body, dont let your elbows go narrower than 90 degrees. over time, rotator cuff damage is the result of not following this advice.
adding muscle is intergral to losing weight. the more you have, the more calories your body burns in daily maintenance. cardio can have a catabolic effect on muscle mass, so if your doing tons of it, don't expect to add a lot of muscle mass. your body prefers to burn protien rather than fat when really stressed b/c its easier fuel.
the business about the fat burning heart rate zone can be misleading. that is really just the range where your fat burning efficiency is highest for the amount of exertion you're putting out. bottom line is higher heart rate = more calories burned.
low reps and heavier weight is better for adding pure bulk and maxing strength. higher reps will add less mass, but more defined and conditioned, generally speaking.
when lifting getting the weight from point A to point B is not as important as feeling it every step of the way. study muscle anatomy to know what muscle is where and be able to picture it contracting with every rep. helps you focus on your lifting and usually get you through the last bitch of a rep or 2. i highly recommend this book. very highly: http://www.amazon.com/Strength-Training ... 740&sr=1-1