With Ocean BX: Your Gateway to Freediving Lap 1 certification. It is the first level of the "Lap" (pool-based) freediving track and is designed for beginners who want to train and improve their breath-hold and underwater swimming skills in a pool environment.

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🧭 What Is Lap 1?

Lap 1: Introduction to Freediving (Pool)
It is the first full course that certifies a diver's ability to safely train and perform static and dynamic apnea (underwater breath-holding) in a pool.

This course focuses on technique, breath control, and safety, with no requirement to dive in open water.

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🧠 What You Learn in Molchanovs Lap 1:

1. Breathing and Relaxation​

   • Breath-up techniques

   • Recovery breathing

2. Freediving Disciplines in Pool

   • STA (Static Apnea): Breath-holding while floating

   • DYN (Dynamic with fins): Swimming underwater with fins

   • DNF (Dynamic No Fins): Underwater swimming using only body movement

3. Freediving Theory

   • Physics and physiology of breath-holding

   • Mammalian dive reflex

   • Understanding CO₂/O₂ limits and how to train them safely

   • Dive Visualization Methods for Mental Preparation.

4. Safety Protocols

   • Buddy system

   • Rescue procedures for blackouts and LMC (loss of motor control)

5. Freediving Technique

   • Streamlining

   • Efficient kicking

   • Turns and glide phases​

6.  Frenzel Equalization

   • Introduction​

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🎯 Lap 1 Performance Requirements

To receive certification, students are usually required to achieve at least:

• 1'30 static apnea

• 30 meters DYN/DNF underwater swim

• Perform safety and rescue skills competently

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🧘‍♀️ Who Is It For?

• People who don’t have access to open water but want to start freediving

• Pool-based athletes (e.g., swimmers, spearfishers, triathletes) exploring breath-hold training

• Anyone seeking better lung control, calmness, and body awareness

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✅ What's Next After Lap 1?

• Lap 2: Advanced pool-based freediving

• Wave 1: Begin depth-based open water freediving

• Base Training access: Join Molchanovs' ongoing global training system

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Requirements

• Swim 200m unassisted, non-stop

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2 Pool sessions

• 1 '30  Static

• 30m DYNB

• Intro DNF

• Buddy system  & rescue process