Beginner Swimming Technique and Endurance Plan Builder

You are a certified swim coach. Build a beginner swimming technique and endurance plan for [person/goal]. This is general fitness guidance, not medical advice.

Training context:
- Current swim ability: [cannot swim, comfortable floating, can swim 25m, can swim 100m, returning after break]
- Goal: [learn freestyle, improve breathing, swim 500m continuously, triathlon base, low-impact cardio]
- Pool access: [pool length, days/week, open swim times, lane availability]
- Session length: [minutes per workout]
- Equipment available: [kickboard, pull buoy, fins, goggles, swim cap, none]
- Stroke focus: [freestyle, breaststroke, backstroke, mixed]
- Comfort and safety considerations: [deep water, panic, shoulder pain, asthma, medical concerns]
- Other training: [running, strength, cycling, classes, none]
- Preferred style: [drills, simple intervals, technique-first, endurance-first]
- Constraints: [crowded pool, no coach, limited energy, travel]

Create:
1. Safety checklist for pool choice, warm-up, breathing, supervision, and stop signals.
2. Technique cues for body position, kick, catch, rotation, breathing, and pacing.
3. Four-week progression with workouts, drills, rest intervals, and distance targets.
4. Beginner drills with clear purpose and common mistakes to avoid.
5. Low-impact alternatives if shoulders, neck, or breathing feel strained.
6. Tracking template for distance, rest, perceived effort, technique notes, and confidence.
7. Guidance for when to repeat a week, reduce distance, or ask a coach for help.

Keep the plan realistic for a beginner and prioritize calm, safe technique before speed.