on how to train in respects of splitting up training inbetween long distance, sprint rnning and swimming. The answer is that this is the wrong question.
As DJ points out you pass the test, if you can do the running and swimming.
Therefore, the acutal question is how do I improve my swimming and running?
The first thing to do is to evaluate your is situation and compare that to others of same age, weight and if you hit the test requirements. If you know you can pass the test you should keep the schedule and add other topics, as DJ said, the test is just to get the job, the job is different.
To survive the job you cannot be perfect enough. Others will try a very lot to kill you and talking out is no option.
Running and swimming both know techniques which are noted in high end olympic national team training books based on scientific resarch. They are just harder to get than Bruce Lees books on how to punch.
Running is based on a rhythm which is relative to the runners breathing. Then there is a length of step and a way to step. The faster on runs the more only the tows will hit ground and the more the step is like jumping, as in Olympic long jumping in which the last three steps are long jumped steps to than do the actual jump into the sand box, the faster on gets.
Just like shadow boxing that movement needs to be trained concesiously and slowley to perfrom it fast and under stress.
As much as a Bodybuilder takes extreme care on how to perform the excerise to build a muscle in his desired way, a runner needs to understand that short steps will bring him, when breathing lightly with some deep once inbetween, over a long distance, while a sprint is made out of short, not breathing steps to reach top speed and than to master the remaining distance by long heavy breathing strong pushing steps.
Swimming is even more advanced, and starts with training the legs to than add the hand movement from diving into the water as smoothley as possibly to guiding the stretched hand with fingers tight together below the body to exit the water having the upper body slightly moved and the breathing aligned understanding at which point to breath in and when out.
The Art of Movement is a science.
KI
All of which is not told to Deltas #gfyCIA
