I`m training in order to take the American Red Cross Lifeguard pre-test/screening. In order to pass, I need to:
Swim 20 yards, head-dive, retreive a 10 lb brick, swim on my back the 20 yards with the brick out of water, and get out of the pool without a ladder. (In under 1 min 40 sec)
Tread water with only my legs for 120 seconds (2 minutes)
- Swim 150 yards freestyle/front crawl and 150 yards breaststroke
I know that I can do the first two. I also know that I can swim about 75 yards of each stroke. I haven't been swimming in ages, and my pool just re-opened.
My question is this: What out-of-water exercises can I complete that will strengthen the muscles I use for these two strokes? I don't have a lot of time in the water, so I need something that I can do for 30 mins before bed or during free time.