Procedure

1. Baseline Assessment & Setup

   • Consult get_user_preferences and get_user_history to establish current swimming frequency and yardage.
   • Instruct the user to perform a Critical Swim Speed (CSS) test in Week 1: a 400m and 200m time trial at maximum sustainable effort.
   • Use the CSS results to calculate training paces for Zones 2 through 5.

2. Phase 1: Aerobic Base (Weeks 1–4)

   • Goal: Improve stroke economy and mitochondrial density.
   • Progression: Increase weekly volume by 5–10% each week for Weeks 1–3.
   • Workouts: Focus on Zone 2 (Steady) and Zone 3 (Tempo).
   • Week 4 (Deload): Use apply_deload_template to reduce total volume by 30–40% while maintaining technical focus.
   • Coaching Cues: Emphasize "Hips High" (T-press) and "Finger-tip Entry" to reduce drag.

3. Phase 2: Threshold Build (Weeks 5–8)

   • Goal: Increase lactate threshold pace.
   • Progression: Maintain stable volume but increase density by decreasing rest intervals or increasing repetitions at CSS pace.
   • Workouts: Shift focus to Zone 4 (Threshold). Example: 100m repeats at CSS pace.
   • Week 8 (Deload): Reduce volume by 30–40%. Include short, high-quality speed bursts with long rest.
   • Coaching Cues: Focus on "Early Vertical Forearm" (EVF) and "Push the Water to Your Feet" to maximize propulsion.

4. Phase 3: Peak & Power (Weeks 9–12)

   • Goal: Maximize anaerobic capacity and neuromuscular recruitment.
   • Progression: Gradually decrease volume (taper) by 10% weekly while increasing intensity to Zone 5 (VO2 Max).
   • Workouts: High-intensity sprints (25m–50m) with full recovery intervals (1:00 to 1:30 rest).
   • Week 12 (Taper/Test): Reduce volume by 50% early in the week. End the week with a final performance test (2 x 50m Max).
   • Coaching Cues: Emphasize "Snap the Kick" (hip-driven, relaxed ankles) and "Reach and Roll."

5. Safety & Monitoring

   • Enforce the "10% Rule": Monitor weekly logs to ensure total distance does not increase by more than 10% to prevent shoulder impingement.
   • Re-test CSS during each deload week (Weeks 4 and 8) and remember updated paces for the subsequent block.
   • If the user reports excessive fatigue, prioritize the mandatory deload weeks to facilitate glycogen replenishment and muscle repair.