Procedure

1. Assess and Initialize (Phase 1: Weeks 1–2)

   • Set the weekly frequency to 2–3 sessions, 20–30 minutes each.
   • Focus sessions on water adaptation: horizontal body position and "high hips."
   • Instruct the user to maintain a neutral head position (eyes looking at floor) to lift hips naturally.
   • Incorporate "Dead Man’s Float" drills and rhythmic underwater exhalation ("bubble-blowing") to manage anxiety.

2. Develop Mechanics (Phase 2: Weeks 3–4)

   • Increase frequency to 3 sessions per week.
   • Introduce "Bilateral Rotation": instruct the user to rotate shoulders and hips as a single unit without lifting the head.
   • Schedule intervals (e.g., 4 x 25m with 30s rest) to build capacity.
   • Prescribe "Catch-up Freestyle" drills to reinforce long stroke length and prevent windmilling.

3. Build Endurance and Specific Skills (Phase 3: Weeks 5–6)

   • Increase total volume to 1,000m–1,300m per session.
   • Integrate "Sighting" practice using "alligator eyes" (lifting only goggles above water line).
   • Train "Safety Strokes": include sets of breaststroke or elementary backstroke for recovery and disorientation management.

4. Open Water Integration (Phase 4: Weeks 7–8)

   • Transition 1–3 sessions per week to open water (or simulate in pool by removing lane lines).
   • Practice navigating using external landmarks instead of pool lines.
   • Mandate safety protocols: Verify the user has a brightly colored swim cap and a swim buoy (towing float) for visibility/flotation.
   • Recommend mirrored goggles for sun glare.
   • Review environmental safety: Warn never to swim alone and to verify tides/weather before entry.

5. Monitoring and Feedback

   • Create notes for the user to track comfort levels with rhythmic exhalation and sighting.
   • Evaluate form progression based on hip position and unit rotation before increasing interval speed.