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I recently purchased your book – a great read, it really helped with the structuring of my training as I wasn't progressing enough (which I'm doing to become an officer in the Corps and hopefully specialise as a PTI), let alone my levels of motivation. I'm currently following the fitness programme you outlined in it and was wondering what you would consider "decent" times (good enough to pass my POC and AIB) for the runs you mentioned – 3, 4, 5 & 6 miles.
Also, when it comes to swimming, how many lengths would you expect to be doing in 30 minutes of swimming?
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