Start your Freediving Journey in the Pool!
Molchanovs Lap 1 Course
Discover your natural freediving ability and join the Molchanovs Lap 1 Course! You will learn the basics of freediving and all the techniques you need to be a safe freediver in the pool. This course will introduce you to the basics of freediving in various disciplines – including diving without fins – and develop your skills to become a reliable freediving buddy.
You can upgrade this certification anytime to a Wave 1 open water certification with any Molchanovs instructor!
Online Learning
Using online videos and a course manual, you will learn:
- Physics and physiological basics of freediving
- Relaxation and breathing techniques
- Mental techniques
- Introduction to equalization
- Mammalian dive response
- Potential trauma & how to avoid
You will test your knowledge with a multiple-choice exam.
A minimum of two pool sessions to become Lap 1 certified.
In these sessions, you will learn:
- Introduction to freediving equipment
- Static breath holds (STA)
- Techniques: Finning technique, body position, and turns
- Dynamic diving (DYN)
- Introduction to Dynamic without Fins (DNF)
- Buddy and rescue procedures
We also document your progress with video footage and analyze it with you at the end of the course. As a certified Lap 1 freediver, you will be able to meet these requirements:
- 1:30 min+ static breath hold
- 30 m+ (33 yd+) diving horizontally in the pool
Course Fee & Schedule
The Lap 1 pool course includes:
- Registration with Molchanovs
- Home study the manual, supported by an online course
- Knowledge review with the instructor, written exam, and discussion
- 6h pool sessions
- Rental fins
- Pool entry and all fees for lane reservation
- Certification if all requirements are met
Course Fee: $575
Booking Contact: info@freediveflow.com
Course Schedule:
- Home study: Online course and course manual (3-5 hours)
- On-site: Theory discussion, pool sessions, exam discussion (8 hours)
- Location: Gallaudet University
- Course Dates: TBA
You can book this course at any time for groups of three or more. Just send us an email!
Gear for Beginners
The following gear is not included in the course fee: Mask & Snorkel, Wetsuit, Weight Belt & Weights. Please buy, rent, or borrow before the first pool session. We do not provide these, and we don’t have any rental gear available.
Mask & Snorkel
Follow this video to learn more about how to select a mask that fits you well:
Wetsuit
The pool temperature is 26- 28 °C (79-82 °F). Especially for the first pool session, where you will mainly do “static freediving (STA)”, you need a 3mm wetsuit, as you will be mostly stationary and fully relaxed. It does not need to be a specific freedive wetsuit; it can be one for scuba or surfing.
Over time, you will want to invest in a tailor-made two-piece wetsuit with an integrated hood.
Weights & Weight Belt
These are highly personal pieces of gear. You want to have a stretchy weight belt and the right amount of weights to be ready for your future pool training and open water sessions.
We recommend that you borrow all kinds of belts and weights from fellow freedivers in your area, including “neck weights” or “back weights,” to try them. Your preference might vary based on your body type and wetsuit. Try before you buy!
Upgradeable to Wave 1 Certification (Open Water)
To upgrade your certification to open water, you can expect the following program (not included in this Lap 1 course):
Minimum of 4.5 hours of open water training:
You can apply everything you learned from the theory and pool sessions in the open water sessions!
In open water, you will additionally learn:
- New techniques: Duck dives, body positioning, equalization, etc.
- Basic safety and rescue: Buddy and open water rescue procedures
- Freediving techniques: Free Immersion (FIM) & Constant Weight (CWT)
- Target depth: 12 – 20m (40-65 ft) depth in open water
You can book this upgrade with any Molchanovs instructor. Please let them know you are already certified Lap 1, so they can schedule your upgrade accordingly.