Freediving Beginner Course — Level 1 / Wave 1
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Price: IDR 5.500.000 (~ USD 330)
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Level 1 Course is a thorough 3-day introduction to freediving — built around technique, comfort, and a measured pace. The course suits anyone, including those without prior diving experience.
We don’t run weekend conveyor courses. The third day exists to give you extra time in the ocean, to troubleshoot equalisation properly, and to end every session with a real reef dive — not just line drills.
Freedive Nusa offers one of the longest and most comprehensive beginner freediving courses in Bali.
The basic course lasts 3 full days of training.
The first 2 days are from 8:30 to 16:30 with a break for lunch. The last day is till 1 pm.
The course includes 2 pool sessions (static apnea and dynamic apnea) and 3 open water sessions, as well as theoretical and practical lessons in the classroom.
What you’ll gain from a basic course
✅ 3 full days of training
✅ 4 classroom sessions
✅ 5 in-water sessions: 2 pool (static + dynamic apnea) + 3 open water
✅ Stretching and breathwork before every training session
✅ Max 4 students per instructor
✅ Pre-course digital materials sent right after booking
✅ All equipment included
✅ Medical insurance included
✅ Internationally recognised certification
Book your course or ask any questions
How the training process works
After booking the course, we will grant you access to the digital learning materials. You will watch and read the course materials in advance.
It will help you to be more effective during the course and to be more focused on diving and practising new skills instead of learning the theory in the classroom.
Sample schedule of the course
The schedule may be adjusted depending on weather conditions or the needs of participants.
Your course will start in the classroom, where you will learn crucial information about human physiology, the proper breathing process, and the mammalian diving reflex.
You will learn relaxation techniques and proper breathing before and after the dive.
After the class, you will be able to do your deepest breath ever and clearly understand how to prepare your body and mind for a smooth, relaxed, and safe breath-hold dive.
Before entering the sea on the first day, you will practice breath-holding in the pool in a safe and controlled environment. Most of the participants can hold their breath for 2-3 minutes during the first session.
On the second day, you will be practising in the pool as well to work on your finning technique. Pool training is an essential part of every freediving course. Most of the skills needed in open water can be trained first during free diving lessons in the pool. It helps to practice new motor skills and to develop more control and confidence.
You will learn how underwater pressure affects our body and gain essential skills for every freediver — Frenzel Equalisation.
You will go through special stretching for freedivers, relaxation, and visualisation techniques — all of which will improve your body preparations for the dive.
You will have 3 open water sessions – the main and most important part of the course. This is the minimum duration which, in our experience, is needed to practise all basic skills.
During this course, we do not aim for the deepest depth. Our main focuses are on technique and comfort. We adjust the training to each student’s pace and goals.
The majority of the students can go as deep as 15-20m just after the first course. The skills you will get during this course will help you to reach this depth most safely and comfortably.
Safety is part of every session — you’ll practise safety and basic rescue techniques in the pool and in open water.
Every ocean session ends with a relaxed reef dive.
All the skills and knowledge you will get during this course will give you a new way to interact with the ocean. You will definitely enjoy it and be able to explore the underwater world with friends!
After this course, you can continue your studies by taking coaching and training sessions or advanced freedive courses such as Level 2.
Also, after the course, we invite you to join our Manta Trips and experience freediving with awesome Manta Rays.
Book your course or ask any questions
Prices
Freediving Level 1
| Course | Duration | Price |
|---|---|---|
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Freediving Beginner Course — Level 1 / Wave 1
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3 days
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IDR 5.500.000
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Recommended video
You should be comfortable in open water and able to swim 200 meters without seeing the bottom. You don not need to be an expert — relaxation matters more than fitness.
That is normal for beginners. Most students hold their breath for 2–3 minutes by the end of the first pool session, just from learning proper breathing and relaxation. No prior breath-hold ability is needed.
Equalization is the most common challenge in freediving, and our course is specifically designed to help you master it. We work individually with each student and take the time needed to improve your technique. Just keep in mind that for some people, it takes more time, additional dry training, and patience.
In Molchanovs, there are different certification levels depending on which requirements you complete (Theory, Lap, or Wave). You can be certified at the level you achieve, or your course can remain open for up to one year, giving you time to complete the remaining requirements.
