Swimming Workout Set Writer

Create a [duration/distance] swimming workout for [level: beginner/intermediate/competitive]. Focus: [endurance/speed/technique/IM/open water prep]. Include: warm-up set with drills, pre-set activation, main set with intervals and rest periods, secondary set, kick set, pull set (if applicable), cool-down, and total distance/time. For each set provide: distance, stroke, interval/rest, intensity level (easy/moderate/hard), and purpose. Include equipment needs: [pull buoy/paddles/fins/snorkel]. Lane: [short course/long course/open water].