Wave 1 Freediving Course

Beginner Freediving Course
Sydney & The Central Coast

Wave 1 (or Level 1) is where you will learn the foundations of freediving, breath-holding and relaxation in the water. You will learn all the physical and mental techniques to start your freediving journey and dive to a depth of 12-20 metres on a single breath!

This course, held in Sydney’s Northern Beaches and on the Central Coast, is suitable for complete beginners or corporate outings, as well as those who already have freediving, spearing, surfing or diving experience and have not previously completed a freediving course.

The first day involves knowledge development about freediving and safety, as well as breathing and breath hold techniques and relaxation. This is followed by a pool session to put these techniques into practice, as well as introduce dynamic apnea (swimming distance underwater), and safety training for rescues.

The second day consists of 2 open-water sessions. The first session is designed to get you comfortable with equalisation, free immersion and depth diving techniques. In the afternoon the second open-water session will bring all the skills that you have learnt together in constant weight freediving to get you deep!

This course also includes access to online Molchanovs freediving learning materials and weekly training sessions.

If you’d like to learn more about freediving, check out our ultimate guide to freediving!

Already mastered the freediving basics? Check out our higher level freediving courses below:

Upcoming Dates:

Sydney – Northern Beaches
07-08 MAY
14-15 MAY
21-22 May
11-12 June
18-19 June

Central Coast – Terrigal
30 April – 01 May
14-15 May
28-29 MAY
04-5 June 
09-10 July

This Course Include

  • Equalisation techniques
  • Equalisation problem solving
  • Relaxation and mental techniques
  • Skills to hold your breath for 1:30+ mins
  • Static breath holding
  • Dynamic (distance) diving
  • Introduction to DNF – dynamic (distance) diving without fins
  • 2 x depth diving sessions
  • Skills to dive 20 meters deep on one breath
  • Rescue procedures



*Please be aware if the weather or water conditions are not suitable in a particular location Freediving Central reserves the right to change the course location.

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