A quick-thinking personal trainer risked his own life to pluck an injured swimmer from dangerous surf at Bronte Beach.

A 34-year-old local woman was swimming in a popular rock pool called the Bogey Hole when Troy Stewart noticed her struggling yesterday morning.

As her head dipped below the surface, he dived in and with the help of lifeguards managed to drag her limp body on to a surfboard in the nick of time.

The local woman was fighting for life in the dangerous surf at Bronte Beach yesterday morning. (Getty)

The rescue was captured in an extraordinary set of images.

Mr Stewart drew on his experience as a champion swimmer and former Ironman competitor to ensure the woman stayed up long enough to survive.

Waverley Council lifeguard Andrew Reid told the Today Show the surf conditions yesterday were "absolutely treacherous".

Waverley Council lifeguard Anthony Carroll managed to pull the woman onto a surfboard. (Getty)

"I said to Wally (Eggleton) jeez we wouldn't want to be getting anyone from there today," he said.

"Normally it's the safest place to swim, but when a big set comes through, the water can rip you out of there and put you in a dangerous spot."

Mr Reid said the woman was pummelled by at least six strong waves.

The lifeguards dragged the woman to safety out of the water. (Getty)

Onlookers helped as the woman was brought out of the ocean. (Getty)

"I reckon Troy got to her on the last one," he said.

"That's the reason we want to push the message of no flags, no swim - and if if in doubt, don't go out."

While Mr Stewart isn't a lifeguard, Mr Reid said along with Anthony Carroll and Wally Eggleton, he couldn't think of a better trio to help in a life-or-death situation.

The terrified swimmer was carried from the beach in Andrew Reid's arms. (Getty)

"I was looking back thinking jeez it's good I had some of the best boys in the business to help me," he said.

"I went to the rocks, she got hit by the waves, dragged around the corner in the rip.

"Troy, smart thinking, drifted out what way, Wally closely followed him with a rescue tube and Anthony Carroll came racing out of the club.