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30 miles 3 to 5 days per week on my bike....slow days av speed around 20 to 21...fast days around 24 to 26. Concentrate on max range of motion desirable in finning on scuba or freediving.
Dive at least 2 days per week, use same muscle groups as in cycling.
The GUE swim requirements aren't particularly herculean. The pace of the rec requirement is 1.2 kph / .73 mph. I believe it's meant to be attainable to people who don't swim regularly as a form of exercise.
In 14 minutes, it's 275m for rec classes, 375m for level 1 tech/cave, 450m for level 2, and 550 for level 3.