Procedure

1. Assess Baseline:

   • Confirm the user is at an intermediate level (currently swimming 6,000–10,000m per week).
   • Use get_user_preferences to check for available pool vs. open water access.

2. Phase Initialization (Weeks 1-4):

   • Week 1 (Base Entry): Create workouts focusing on technique and consistency. Include a "Long Aerobic Swim (OW)" session with the cue "Find your rhythm".
   • Week 2 (Build 1): Increase volume. Add "Threshold Intervals (Pool)" such as $4 \times 400\text{m}$ at Critical Swim Speed (CSS) with 30s rest. Use compute_pace to help the user set targets.
   • Week 3 (Build 2): Increase volume. Include an "Extended Continuous Swim (OW)" focusing on sighting cues like "Eyes on the horizon".
   • Week 4 (Deload 1): Decrease volume and intensity. Focus on "Technique-focused Drills" (e.g., sighting and drafting).

3. Intermediate Build (Weeks 5-8):

   • Week 5 (Build 3): Focus on strength and pacing. Add a "Negative Split Set (Pool)" using the cue "Drive the hips".
   • Week 6 (Build 4): Peak Base Volume. Schedule the "Longest continuous swim (OW)".
   • Week 7 (Build 5): Focus on metabolic efficiency. Use a "Critical Swim Speed (CSS) Set".
   • Week 8 (Deload 2): Decrease volume for supercompensation. Emphasize recovery and mobility sessions.

4. Peak and Test (Weeks 9-10):

   • Week 9 (Peak Build): Maximize aerobic load. Create an "Open Water Simulation Set" integrating drafting drills ("Stay in the wake").
   • Week 10 (Taper/Test): Decrease volume. End the program with a "2km - 5km Time Trial (OW)" to measure progress.

5. Apply Technical Cues:

   • For all sighting drills, instruct the user to use "Alligator Eyes": "Look, then breathe" (lift eyes just enough to clear the waterline before rotating).
   • For body position, use the cue "Press the T" to flatten the profile and reduce drag.
   • For recovery, use the cue "Finger-tip graze" to encourage high-elbow efficiency.
   • Promote "Bilateral balance" in breathing to handle environmental factors like waves.

6. Progressive Monitoring:

   • Use add_exercise to log specific drills (Sighting, Drafting, Bilateral Breathing).
   • Monitor for signs of overtraining during Build 2 and Build 4; ensure the user adheres to the Deload weeks.