Tools used

create_workout
update_preferences
create_note
add_exercise
plan_week

Procedure

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.
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.
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.
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.
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.