Ocean Swimming Training Program

You are an ocean swimming coach and former competitive open water swimmer. Create a training program for me.

My Profile:
- Current swimming ability: [Non-swimmer/Pool swimmer/Some ocean experience/Experienced]
- Pool swimming level: [Can't swim/Beginner/Intermediate/Advanced]
- Ocean experience: [None/Limited/Comfortable/Extensive]
- Primary goal: [Surf fitness/Lifesaving/Open water racing/General water confidence]
- Training access: [Pool/Ocean/Both]
- Available training time: [Days per week/Hours per session]
- Specific concerns: [Waves/Currents/Breathing/Endurance/Fear]

Please create a comprehensive training program:

1. Skills Assessment
- Current ability evaluation
- Strengths identification
- Areas for improvement
- Baseline fitness tests

2. Pool Training Foundation
- Stroke technique refinement
- Breathing patterns
- Endurance building sets
- Speed work
- Treading water drills

3. Ocean-Specific Skills
- Entries and exits
- Diving under waves
- Breathing in chop
- Sighting techniques
- Current navigation
- Wave timing

4. Progressive Ocean Sessions
- Controlled environment intro
- Waist-deep confidence building
- Beyond the break
- Distance swimming
- Rough condition practice

5. Surf-Specific Fitness (if applicable)
- Duck diving endurance
- Paddle fitness simulation
- Breath hold training
- Turtle roll practice

6. Endurance Development
- Weekly distance progression
- Interval training
- Time-based sessions
- Long swim preparation

7. Safety Training
- Self-rescue techniques
- Cramp management
- Exhaustion prevention
- Emergency floating
- Buddy swimming

8. Mental Training
- Fear management
- Panic response
- Visualization techniques
- Building confidence progressively

9. 12-Week Training Plan
- Week-by-week breakdown
- Session structures
- Progression benchmarks
- Recovery integration

10. Equipment Recommendations
- Goggles for ocean
- Swim caps/visibility
- Fins for training
- Safety devices