I am currently training to take the Lifeguard Ocean test on Long Island early next year. I was hoping that I could get some information from fellow lifeguards or really anybody that has experience with overall conditioning. Right now my conditioning levels are pretty poor and this past week ran 1.5 miles/day in about 12 minutes which left me pretty gassed. I don't really have any specific plan right now but was hoping to get any advice anybody has.
This is the test that I have to pass:
Four Lap Swim (Timed) 100 Yards at Nassau Community College
Applicant must finish swim in 75 seconds or less to continue.
Cross-Chest Carry (Timed) 50 Yards (25 Yard Swim; 25 Yard Cross-Chest Carry) at NCC
Applicant carries manikin in cross-chest position. Must complete the event in 70 seconds or less.
Ocean Swim (Timed) Approximately 350 to 400 Yards at JB West Bathhouse Oceanfront
Applicant must complete the swim on prescribed open water, run-swim-run course to continue. Stopping will result in being disqualified.
Beach Run - (Timed) 1200 Yards at JB West Bathhouse Oceanfront
Applicant must complete the run in six minutes or less to continue. Time may be adjusted to account for unusual tidal or surface conditions.
If anybody has any advice for me it would be greatly appreciated. Thanks.