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Your focus should be Circuit routines involving push ups , flutter kicks, pull ups, squats, lunges, etc. (mostly calisthenics but throw some weight lifting in there for explosionand strength)
So for example:
5 rounds:

20 push ups
20 flutter kicks
8 pull ups
10 lunges each leg
Rest 2 min

Remember, form is very important and it’s not about the numbers. Scale things/switch it up and do push ups to the beat of a metronome or do pull ups so you hold yourself at the up position for 3 seconds. Get creative and challenge yourself.

The pool:
Get the proper gear. You’ll need goggles, a mask, a sturdy and solid snorkel, fins(the big black ones that generate a lot of torque. I believe they’re called jet or rocket ) and some booties so your feet don’t get torn up from the fins rubbing.

So for a workout in the pool do something like:

450m warm up with only goggles

Ladder exercise: (with goggles)

50m-80% effort
20 sec rest

100m -70% effort
20 sec rest

200m -60% effort
20 sec rest

400m-50% effort
20 sec rest

200m
20 sec rest

100m
20 sec rest

50m

Throw on the gear some days and get used to breathing through the snorkel and using those fins. The fins are made to be used like You would do a flutter kick so core engaged, tight glutes, legs fully extended kicking in a smooth motion.

Water confidence:

4 rounds
100m over/unders

*this means you swim the length of the pool (25m) but half of it you are swimming “over” (on the surface, freestyle) and once you reach the halfway mark you dive below the surface “under” to the very end. Shouldn’t break the surface or come up short.

There’s a ton of different methods to build water confidence such as bobbing, drown-proofing, or simply doing under water laps. But ALWAYS remember to have someone watching you that’s CPR certified and ready to respond.

Would definitely recommend going to a recruiter to see if you can get some face time with a swimmer shop. They’ll teach you form and get you a game plan if you plan on going the rate.

I just read Cody J Wright's book Rescue Swimmer Midset. While it wasn't the strongest writing, there were some good insights into the mental approach he used to make it through A school. Read it in one sitting and felt super motivated.

The updated paperback and Ebook are both out now!


https://www.amazon.com/Rescue-Swimmer-Mindset-Unlock-Psychological/dp/1548985678

https://www.amazon.com/Rescue-Swimmer-Mindset-Unlocking-Psychological-ebook/dp/B07L4547KS/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1544130999&sr=1-1&keywords=rescue+swimmer+mindset