Well that's fitter than most of us LOL
No fishing reserves and no other requirements except no dogs.
The fishing on the RHS rocks at Oceans can be ok too but mostly Kahawai. Take burley.
You aren't going to be able to walk far towards the old woman (Bream Head). Alternatively walk along to the left about 1/2 an hour to the rock outcrop. Shallow but can produce at times.
Busby easy well made tracks (Lots of ways to get there) all the way to Busby point and spots in between.
Frenchman is an Island. The gap is too deep to wade across at any tide and lots of current too. Boats go through that gap, Be a bit hairy swimming it. Seen it done by spearos but not that often.
Walking to the Frenchman/Busby along the coast can be done at low tide but it's not the route I'd take, big rocks etc to negotiate. Scenic route is up and along the top but the best route approx 35 minutes. Head over to Smugglers and then either follow the track to the right or if low tide follow the beach along. For the hardy you can stay on the coastal route to get to the point where most target Kingfish else join the track again, up and over the saddle to Rodholders. Route can be a little tricky first time as track runs out. Fairly good fishing but lots of tiddlers this time of the year.
If you remain on the track around the harbour side and fish into the harbour say below the gun emplacement (shorter walk) then expect a few Kahawai too.
Turning left at Smugglers (tide out) you have a reflectively short trip because a gut blocks any further passage. Fish off the sloping rock not long before it. There is just enough room for two. Last couple of hours of low is all you can do though. If you get this spot right you'll be fishing into a sandy area in amongst the kelp so less gear lost. I haven't fished this spot for a few years so don't know if the "clearing" still exists.
Good luck.