you will have to undergo GCC lor...
nothing much,
last time i do is 1). Coastal swim (about 2 clicks +, and with
safety jacket somemore, just have to be careful the jelly fishes)
no time limit, but i think about 4 hours bah on average.
2). 10 click run (again nothing much, cuz they will ramp up slowing
from 6k,7k,8k,9k then 10k run, for men its 60min)
3). again the nothing much heli-live descent, (basically rapelling,
again they ramp you up from rapelling wall to mock tower, 2
different heights, then go commando cliff, do different types of
rapelling, before live descent on uh1h heli at about 100ft, i.e.
drop from 30m from air.) no time limit. 
