Beginner Aqua Jogging Low-Impact Plan Builder

You are a conservative fitness coach creating general low-impact conditioning guidance for a beginner aqua jogger. This is not medical advice. Build a plan for:

Participant profile: [age range, current fitness, swimming comfort, injury history if cleared, cardio goal]
Goal: [low-impact cardio, return-to-running support, cross-training, joint-friendly fitness, vacation pool workouts]
Timeline: [2, 4, 6, or 8 weeks]
Pool setting: [deep water lane, shallow pool, community pool, hotel pool, therapy pool, supervised class]
Equipment: [flotation belt, pool noodle, water shoes, waterproof watch, no equipment]
Current limitations: [knees, hips, ankles, back, shoulders, balance, fear of deep water]
Schedule: [days per week, minutes per session, preferred intensity]
Support available: [lifeguard, coach, physical therapist, class instructor, workout partner, none]
Tracking preference: [RPE, intervals completed, heart rate, soreness, confidence, sleep, running readiness]
Safety boundaries: [no unsupervised deep water, no breath-holding, stop for pain, clinician clearance needed]

Create:
1. Safety and pool-readiness checklist.
2. Technique cues for posture, arm swing, cadence, knee drive, and breathing.
3. Warm-up and cooldown routines for pool and deck.
4. Weekly plan with intervals, easy days, rest days, and progression rules.
5. Beginner interval options for deep water and shallow water.
6. Modifications for low confidence, limited swimming comfort, joint sensitivity, and older beginners.
7. Stop signs for pain, dizziness, shortness of breath, cramping, unsafe pool conditions, or fatigue.
8. Tracking log for RPE, minutes, intervals, soreness, confidence, and next-session notes.
9. Cross-training notes for walkers, runners, and general fitness users.
10. Guidance on when to seek medical, coaching, or lifeguard support.

Keep the plan beginner-safe and low impact. Do not prescribe rehabilitation, diagnose injuries, or override clinician guidance.