Lap 1

Introduction to freediving

The Molchanovs Wave 1 in-depth course can be completed either all at once or divided into the Lap 1 pool part and the Wave 1 deep part. Why is this advantageous for you? Because you have a choice of what form you will take in the course! If you have already obtained the Lap 1 certification, you have received access to Molchanovs workout of the week program for pool disciplines and our club pool training sessions and in the deep part you can only train freediving techniques that will allow you comfortable freediving to a depth of up to 20m.


Age at least 18 years (16 with the consent of the legal representative)
Completed medical form, or confirmation from a doctor, liability form
Passing the swimming test at 200m


Course materials online available for each registered student on his Molchanovs profile (Dashboard).
Get ready online: You can start getting ready right after registration. Study the entire online manual, watch all the videos in the online course and finally you can take the online knowledge test.
T certification: Of course, we will go through the whole theory together, either in the classroom during the course or online. Why should you want to take a theory online? Because you can get T1 certification and access to dry Molchanovs Base Training before the course starts!!


Physics: Boyle's and Archimedes' laws and their applications in water.
Physiology: Oxygen and carbon dioxide, effects of breath holding, short-term and long-term adaptations
Breathing and relaxation: Basics of breathing and relaxation, body scan, hyperventilation
Equalization: Anatomy, theory and concept, equalization techniques, tips and exercises
Freediving techniques: effective movement with fins, introduction of technique without fins
Mental techniques: Visualization technique
Potential trauma: Hypoxia-related trauma, barotrauma
Safety and rescue: Key safety measures, buddy system, rescue procedures
Base training: Importance of training, introduction of Molchanovs Movement and weekly training cycle, Molchanovs benchmarks and badges

Pool session

Relaxation: Application of breathing and mental techniques in the water
STA: Static breath holding on the surface, including proper buddying and rescue
DYNB: Proper weighing, body and head position, effective technique, turn, duck dive, buddying, rescue
DNF: Introduction to technique without fins, weighing, arm stroke, kick, synchronization
Base training: A demonstration of Molchanovs base training, which you will gain access to after completing the course

Wave 1

As a Molchanovs Lap 1 freediver, you can complete the Wave 1 superstructure at any of our in-depth events. Upgrading to Wave 1 usually takes 2 days, and since you already have the theory and pool sessions behind you, only training in freediving techniques awaits you, which will allows you to comfortably dive to a depth of up to 20 m. For details, see the Wave 1 course depth section description.


In the FaQ section you will find answers to the most frequently asked questions
For further questions and consultations, write or call

Telephone number: +420 731 009 599

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