Cardio Training Program Strength Training Program With Cardio?

Strength Training Program with cardio? - cardio training program

A recently started a program of strength training, training, where I 3 times per week (M, B, F). I alternate muscle groups, so that a circuit training type of race. I would like to add some speedwork twice a week, preferably on a lake and the game would be on my strength? I read that the muscles need to recover 48 hours.
Any help would be appreciated. Thank you.