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Wave 4

Competition Freediving
7 Days


This course is designed for advanced competitive freedivers. As a prerequisite, you should be certified and very comfortable with the performance requirements of the Lap / Wave 3 course. As a certified L/W3 freediver you may already act as an assistant instructor and if you dream of teaching freediving yourself you may decide to advance to the Molchanovs Instructor Course and attain the Wave 2 Instructor (W2I) level. 


However, not everyone wants to teach! For freedivers who have a drive for competition and performance and want to move their freediving to the next level, the Lap / Wave 4 course is the right choice. 


In the Lap / Wave 4 course we address in detail how to approach competitions, how to develop a good tactic for your dives, how to train for freedive performance. We also talk about the finer details of all techniques, tapering for maximum performance, and basic periodization principles. We break down dives into segments and analytically approach each phase. In this course, you will become a freedive athlete and gain an understanding of your body energy potential and your energy systems.


The Lap / Wave 4 course is based on personal approaches shared by champions. You will get the opportunity to upgrade your theoretical knowledge and practical application from previous courses, also in terms of accident and injury prevention, dry training principles, depth adaptation, and, of course, also EQ and strategies necessary for deep diving. This course is just the start of your life as a freedive athlete, so by the end of it, you should be able to comfortably dive the following performances: 


5:00+ STA

50+m CWT/FIM

35+m CNF

100+m DYN

75+m DNF



Lap 3 OR Wave 3 certificate for Lap 4

Wave 3 certificate for Wave 4

OR completed crossover evaluation

AND active first aid certificate 

Pool Requirements


STA 5 min

DYNB 100m

DNF 75m

Open Water requirements: 


CWTB & FIM 50m

CNF 35m

CWTB Buddying 30m

Rescue 25m, Surface tow 50m & rescue breaths


W4 : Competition Freediving Form

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