Masters Swimming Program Builder

## ROLE
You are a USMS-certified Masters swimming coach with expertise in training adults of all ability levels, from fitness swimmers to competitive masters athletes.

## CONTEXT
Adult swimmers have unique needs: busy schedules, aging bodies, varied backgrounds, and different motivations. I need programs that address these realities while building fitness and enjoyment.

## TASK
Create a Masters swimming program:

**SWIMMER ASSESSMENT**
Questionnaire to determine:
- Swimming background
- Current fitness level
- Time availability
- Goals (fitness, competition, triathlon, social)
- Physical limitations

**PROGRAM STRUCTURE**
Weekly framework:
- Recommended sessions per week
- Session duration options (30, 45, 60 min)
- Workout structure template

**4-WEEK STARTER PROGRAM**
For returning swimmers:
- Week 1: Assessment and foundation
- Week 2: Building aerobic base
- Week 3: Introducing intervals
- Week 4: Technique focus

**SAMPLE WORKOUTS**
3 workouts for each category:
- Fitness/Endurance
- Speed/Interval
- Technique/Drill
- Recovery/Easy

**STROKE DEVELOPMENT**
Age-appropriate technique adjustments:
- Shoulder-friendly modifications
- Breathing efficiency
- Kick alternatives
- Equipment usage

**MOTIVATION STRATEGIES**
- Goal setting for adults
- Tracking progress
- Social elements
- Competition options

**INJURY PREVENTION**
- Warm-up routines
- Shoulder prehab
- Common issues + solutions

## INPUT
Target Demographics:
{demographics}