The Deep Week Workshop Library

with Adam Stern
Australian Record Holder

Key takeaways include:

• 👂 Breaking down the anatomy of equalizing 

• 🤸‍♀️ Exercises for people with tight tubes to increase elasticity 

• 📝 Causes for squeaky ears

• 🎧 Identifying different squeaking we hear when equalizing 

• 👣 The Flippening: How to flip if you’re a feet-first equalizer

• 😮 Why we swallow our mouthfill

with Sheena McNally
National & Continental Record Holder

Key takeaways include:

• Moutfill as a STRATEGY rather than technique

• If you can frenzel, you already have all the skills to mouthfill

• Exercises to retrain the glottis from reverse packing

With Mike Board
British Record Holder

Key takeaways include:

• A detailed description of what mouthful is

• The benefits compared to frenzel

• Drills to refine control over the soft palate

• How to charge your mouthfill

With Lance Lee Davis & Allie Reilly
Dive Shop Owners & Operators

With Brandon Reed

Key takeaways include:

• A firm understanding of how to train your breath hold in a way that reinforces internal comfort instead of external priorities

• A clear path to reduce the intensity of uncomfortable sensations associated with breath holds

• How to develop an “Anchor of Comfort” that you can use to find relaxation any time you are stressed

• A style of breath hold training that reinforces internal mental reflection and paying attention to physical cues

With Alexey Molchanov
World Record Holder & World’s Deepest Diver

Come explore the rich marine life of Borneo where whale sharks have been known to show up for line training!

With Natalie Rudman
23x Continental Record Holder

Key takeaways include:

• Helping to find connection to your body through yin yoga

• Finding relaxation in the stretch

• Learning to manipulate the breath to activate your nervous system 

With Davide Carrera
World Champion

Key takeaways include:

• How to break free of your ego during your dives

• The real safety in freediving in listening to yourself

• How to balance your chakras to find balance in your dives

With Alexey Molchanov
World Record Holder & World’s Deepest Diver

Key takeaways include:

• How to build trust in yourself, your environment and your team

• Exercises to increase comfort at depth

• Preparation techniques out of the water

• A new technique not yet in the manuals! (You’ll have to watch to find out!)

With Thibault Guignes
Multi-Record Holder, 120m Diver

Key takeaways include:

• Mental preparation is a gym for your mind

• How confidence is the most influential parameter in performance

• Importance of using a log

• How rest correlates with confidence

• The laws of imperfection

With Brandon Reed
Freediving Family Director of Education

Key takeaways include:

• How to check in with yourself during a turn

• The different tools for building your toolbox of techniques

• Shunning the word “should” in your diving

• Putting all the tools together

With Mike Board
British Record Holder

With Gus Kreivenas
24x Lithuanian Record Holder

With Alexey Molchanov
World Record Holder & World’s Deepest Diver

Key takeaways include:

• Breaking down your technique 

• How fin stiffness affects your kick

• Importance of the back kick

• Exercises for mobility 

With Rana Alim
5x Egyptian Record Holder

Key takeaways include:

• Exercises for technique and mobility

• Strategizing with rhythm:
  speed + timing + power

• How to perform the BOLT test

With Thibault Guignes
Multi-Record Holder, 120m Diver

With Daniel Kwok
Singaporean Record Holder

With Thibault Guignes
Multi-Record Holder, 120m Diver

With Alexey Molchanov
World Record Holder & World’s Deepest Diver

Key takeaways include:

• Why pool training is one of the most effective ways to improve your depth diving

• How to make efficient technique feel automatic

• Why hypercapnic training builds efficiency and resilience

• How to use training feedback to improve faster

• Finding fulfillment in the process, not just the outcome

• Nutrition and recovery strategies that support performance

With Brandon Reed
Freediving Family Director of Education

Key takeaways include:

• How to establish your baseline.

• Test your current abilities so you know where you're starting from.

• How to set clear, measurable goals. Defining your objectives makes it easier to build an effective plan and track your progress.

• Learning how to balance training adaptation variables: stress duration, stress intensity, and recovery.

• Recovery is part of training. Your body adapts during recovery, not while the stress is being applied.

• Periodization gives your training purpose. Structure your training into phases so each block builds toward your long-term goals.

• Consistency beats intensity. Sustainable, regular training will always outperform occasional bursts of hard work.

With Thibault Guignes
French Record Holder, 120m Diver

Key takeaways include:

• Exercises to do at home

• Square breathing vs triangle breathing

• Principles of a C02 table

• Planning contractions

• Finding relief in contractions

With Alexey Molchanov
World Record Holder & World’s Deepest Diver

Key takeaways include:

• How recovery affects your training - getting the right sleep, nutrition, etc.

• The importance of perfecting technique

• Improving your dives with improved mobility and strength

• Adapting your nervous system in the pool

With Harry McCahill
British Record Holder

With Dominique Abraham
Deep Week Head Instructor

Key takeaways include:

• Phases of the menstrual cycle and how hormone fluctuations can affect our diving

• How to support women on the line

• Freediving and pregnancy

With Daniel Kwok
Singaporean Record Holder

Key takeaways include:

With Tara Kate
Sports Dietitian & Australia’s Deepest Woman

Key takeaways include:

• What should you eat before your dive?

• Energy consumption during every phase of the dive

• How to fuel before, during, and after your dive

• Tara's top 6 supplements

$1,590 AUD

Join us in Kalamata, a picturesque Greek coastal town where warm Mediterranean waters, outstanding visibility, and a laid-back local charm provide near-perfect conditions for both diving and connection.

$1,590 AUD

Come explore the rich marine life of Borneo where whale sharks have been known to show up for line training!

$1,590 AUD

We know what you’re thinking: The Maldives?! But we promise you, it is not at all what you’re expecting. This is a chance to experience the true Maldives.

$1,590 AUD

After an unbelievable anniversary bash this year, we already can’t wait to get back! We’ve got some new traditions and very familiar special guests.

$1,590 AUD

Join us in Mexico's legendary cenotes, where ancient cave systems and breathtaking light displays create one of the most awe-inspiring freediving experiences on Earth. Easily the most photogenic Deep Week location!

WORLD CHAMPION, FOUNDER OF MOLCHANOVS

WORLD RECORD HOLDER

WORLD RECORD HOLDER

WORLD RECORD HOLDER

FRENCH RECORD HOLDER

WORLD RECORD HOLDER

WORLD RECORD HOLDER