Am I correct in that with the crawl you get most of your power (speed) with the arms (thus arm stregthening exercises is best)? Also, how effective is swimming in the ocean (cold) with a 7 mil wetsuit to help build the required muscles (I have limited pool access)?
True, upper body (Shoulders are the main muscle used in the crawl) is where you get most of your power, but if you have good form, you can get a lot of thrust from your legs too. A lot of people ignore the legs and kind of drag them along when doing freestyle (crawl), which makes it much less efficient.
Swimming in the ocean is a great way to exercise, but it is a lot harder than in the pool because of chop. The chop also makes synchronizing your breaths to the side harder, as you may turn your head to find a swell hits you in the mouth when you're trying to breathe.
The breaststroke is by far the most efficient stroke if you're looking to conserve energy, and is easier to perform in the ocean. (though Backstroke is the easiest to do in the ocean, because said chop inteferes with the breaststroke breathing cycle too, but not the backstroke) This is because you waste very little energy tring to get your arms out of, and over the surface of the water, like you do in freestyle, backstroke, and butterfly. It is however, the weakest of all strokes in terms of thrust. (which is why records set in breaststroke are always the slowest times of the 4 strokes)
If I were working out in the ocean in a 7mil, trying to get better at swimming, I would use the breaststroke. Then backstroke, and then freestyle 3rd. Doing butterfly in the ocean....you'd last about 30 seconds before you're shoulders fell off, or you swallowed a mouthful of seawater.
The greatest benefit to you in terms of translating to scuba...is the increased lung capacity and efficiency of oxygen-exhange in the lungs, from the type of controlled breathing during heaving exertion, that swimming requires. You arent going to use any of the strokes underwater (except a modified breaststroke, incorporating the frog-kick) but you will really see improvement in air consumption if you work out by swimming. To that end, it doesn't really matter which stroke you choose, just that you do it often.
But in terms of being able to sustain any meaningful type of workout in the ocean (10+ minutes) unless you are training for a triathlon, I'd recommend the breaststroke
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