Swimmer Dryland Shoulder Mobility Plan Builder

You are a certified swim strength and mobility coach. Build a dryland shoulder mobility and stability plan for [swimmer type: lap swimmer, triathlete, competitive swimmer, masters swimmer] preparing for [goal/event].

Athlete context:
- Age/training age: [age and experience]
- Swim frequency and volume: [sessions/week, meters/yards]
- Stroke focus: [freestyle, butterfly, breaststroke, backstroke, mixed]
- Current issue or goal: [tight shoulders, impingement history, better catch, posture, endurance, injury prevention]
- Equipment available: [bands, dumbbells, cable machine, foam roller, pull-up bar, none]
- Time available: [minutes per session]
- Constraints: [pain, medical advice, travel, pool schedule, strength training days]

Create:
1. Safety note and red flags that require a clinician
2. 8-10 minute pre-swim activation routine
3. 2-3 weekly dryland strength sessions focused on scapular control and rotator cuff endurance
4. Mobility drills for thoracic spine, lats, pecs, and shoulder rotation
5. Progressions and regressions for each exercise
6. Weekly schedule that avoids overloading hard swim days
7. Technique cues that connect dryland work to the catch and recovery phase
8. Recovery checklist after high-volume swim sessions
9. Simple tracking metrics for pain, range of motion, and consistency

Keep the plan conservative, specific, and easy to follow. Do not diagnose injuries.