Molchanovs Junior Freediving Program
Junior Freediving
Ages 12 - 15
Discover / Lap / Wave Courses
Is your teen ready to develop new skills, boost confidence, and connect with the underwater world through freediving?
The Junior Freediving courses for ages 12-15 offer a unique opportunity for your child to challenge themselves both physically and mentally. With a focus on gradual skill-building, each course level introduces new techniques in swimming and diving, ensuring a steady progression. Freediving not only teaches safety and discipline but also fosters a deep love for the ocean, shaping teens into responsible, fit, and ocean-minded young adults.
Junior Lap
Junior Discover Lap
1 Day 2,900ph
​The Lap Discover course for 12 - 15 y/o gives children a taste of the pool freediving world, with a mix of freediving theory, relaxation and equalization practice, and swimming and diving for distance on a breath-hold using flutter kicks (DYNB).
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Course Goals
Understand freediving theory:
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What is freediving?
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Types of freediving
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Why equalization is necessary
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Equipment for pool sessions
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Participate in a dry training session:
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Body scan
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Relaxation technique and recovery breathing
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Frenzel equalization practice
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Dry swimming: Front crawl technique
Experience pool freediving:
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Flutter kicking with a kickboard
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DYNB
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Front crawl on short breath-holds
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Duck dive
Requirements
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Swim 25 m without assistance with mask or swimming goggles.
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Course Duration
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4 hours​​
Junior Wave
Wave Courses(Independent of Lap Courses)Junior Wave courses are held in open water and are separate from the Lap courses. These sessions introduce your child to depth freediving, gradually building their confidence and skill to dive deeper in a safe and controlled environment.
Junior Discover Wave
1 Day 3,300ph
Your child will learn the basics of freediving theory, how to breathe properly and equalize their ears at depth, and practice underwater swimming techniques with flutter kicks (DYNB) and dolphin kicks (DYN). After, they’ll experience a little of everything in depth freediving: pulling down and up a line (FIM), flutter kicking to depth on a line (CWTB), and dolphin kicking down the line (CWT).
Theory
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What is freediving?
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Equalization
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Equipment for open water sessions
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Dry training session:
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Breathing exercises
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Frenzel qualization practice
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Dry swimming: Flutter kick technique
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Dry swiming: Dolphin kick technique
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Experience pool freediving:
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Duck dive
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DYNB
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DYN
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Experience open water freediving:​
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FIM
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CWTB
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CWT
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Requirements
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Swim 25 m without assistance with mask or swimming goggles.​
Junior Wave 1
4 Days 11,900ph
Your child will dive into the basics of freediving theory, learn how to flutter kick at the surface, pull their way down and up a line (FIM), flutter kick to depth on a line (CWTB), and perform dolphin kicks down a line (CWT).
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Prerequisites
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Swim 50 m without assistance with mask or swimming goggles.
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Comfortable with facial submersion in water
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Theory 4x30'
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1) What is freediving?
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1) How freediving is used in other sports
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1) Physics (Boyle’s law, Archimedes’ principle)
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2) Air cavities in the human body
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2) Valsalva and Frenzel maneuvers
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3) Characteristics of the cardiovascular system (MDR)
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4) Respiratory system
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4) Mechanisms of inhalation and exhalation ​
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Pool session freediving techniques 1h:
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Swim 50m without fins
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Flutter kick technique
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Use mask & snorkel
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Duck dive
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Dynamic bi-fins
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Stat 45"
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Open water freediving techniques 4x1.5h:
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FIM technique
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CWTB technique
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CWT technique
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Use lanyard
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Certification Requirements
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FIM 10 – 12m
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CWTB 8m
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CWT 8m
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Surface DYNB non-stop with snorkel and bifins 100m​
Junior Wave 2
4 Days 13,500ph
Your child will expand their freediving knowledge with continued theory, improve their surface flutter kicking technique, and refine their existing depth freediving techniques to deeper depths, with the added bonus of learning how to swim down the line with arm strokes and leg kicks (CNF).
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Prerequisites
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Junior Wave 1 certification
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Theory 4x30'​
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1) Long-term adaptations
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2) Hypoxia
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2) Degrees of hypoxia
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3) Factors that cause blackouts
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4) Buddying and blackout rescue skills
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4) How to be eco-responsible
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Poll sessions 2x1h :
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Swim any stye without fins 75m
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DNF 25m
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STA 1'
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Blackout rescue
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CWT technique
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FIM technique
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CWTB technique
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CNF technique
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Certification requirements
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FIM 16 – 18m
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CWTB 12 – 14m
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CWT 12 – 14m
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CNF 6 – 8m
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Surface DYNB non-stop with snorkel and bifins 300m​
Junior Wave 3
4 Days 15,000ph
Your child will conclude their Junior Freediving journey and prepare themselves for adult courses by rounding out their freediving theory knowledge and build upon their existing depth freediving techniques to safely go deeper.
Prerequisites
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Junior Wave 2 certification
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Theory 4x30'
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1) History of freediving
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1) Freediving world records
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2) Energy exchange (ATP)
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2) External and internal respiration
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3) Barotraumas
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4) Methods of freediving training and training periodization
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Poll sessions 2x1h :
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Swim any style without fins 100m
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DYNB 30m
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DYN 30m
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STA 1:30 min
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Improve open water freediving technique:
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FIM technique
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CWTB technique
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CWT technique
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CNF technique
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Certification Requirements
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FIM 22 – 25m
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CWTB 18 – 20m
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CWT 18 – 20m
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Surface DYNB non-stop with snorkel and fins 500m​
