The Deep Week Workshop Library

Learn from some of the world's best freedivers - for FREE.

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We've brought together some of our favorite workshops from Deep Week, covering equalization, technique, mental performance, training, breathwork and more — taught by world-class athletes, instructors and educators from the Freediving Family community.

Get a taste of what's inside the library!

E Q U A L I Z A T I O N

EQUALIZATION PROBLEM SOLVING
with Adam Stern
Australian Record Holder
Filmed: Deep Week Bali 2026

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
SIMPLIFYING MOUTHFILL
with Sheena McNally
National & Continental Record Holder
Filmed: Deep Week Thailand 2023

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
HANDS FREE MASTERCLASS
With Lance Lee Davis & Allie Reilly
Dive Shop Owners & Operators
Filmed: Deep Week Dominica 2025
Key takeaways include:
- The anatomy of hands-free
- Why your hands free is failing at a certain depth
- Exercises for gaining control of your soft palette
- Exercises for widening your Eustachian tubes
MOUTHFILL EQUALIZATION
With Mike Board
British Record Holder
Filmed: Deep Week Bali 2023

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

M E N T A L P R E P

MANAGING STRESS & THE EGO
With Davide Carrera
World Champion & World Record Holder
Filmed: Deep Week Greece 2024

Key takeaways include:
- How to break free of your ego during your dives
- The real safety in freediving is listening to yourself
- How to balance your chakras to find balance in your dives
MASTERING THE MIND
With Alexey Molchanov
World Record Holder & World’s Deepest Diver
Filmed: Deep Week Greece 2024

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!)
PREPARING THE MIND FOR DIVING
With Thibault Guignes
Multi-Record Holder, 120m Diver
Filmed: Deep Week Philippines 2025

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
ATTENTION DECONCENTRATION
With Mike Board
British Record Holder
Filmed: Deep Week Bali 2023
Key takeaways include:
- Discover how broadening your attention can reduce mental noise
- Learn how to quiet the mind and enter a deeper state of relaxation
- Discover how to stay aware without becoming fixated
- Explore how this mental state can be applied during freediving — particularly during freefall
MENTAL TECHNIQUES FOR RELAXATION
With Brandon Reed
Freediving Family Director of Education
Filmed: Deep Week Bali 2025

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
MENTAL TECHNIQUES

With Gus Kreivenas
24x Lithuanian Record Holder
Filmed: Deep Week Dominica 2026

T E C H N I Q U E

BIFINS MASTERCLASS
With Alexey Molchanov
World Record Holder & World’s Deepest Diver
Filmed: Deep Week Dahab 2025

Key takeaways include:
- Breaking down your technique
- How fin stiffness affects your kick
- Importance of the back kick
- Exercises for mobility
NO FINS MASTERCLASS
With Rana Alim
5x Egyptian Record Holder
Filmed: Deep Week Dahab 2025
Key takeaways include:
- Exercises for technique and mobility
- Strategizing with rhythm:
  speed + timing + power
- How to perform the BOLT test
FREE IMMERSION MASTERCLASS
With Thibault Guignes
Multi-Record Holder, 120m Diver
Filmed: Deep Week Philippines 2025
Key takeaways include:
- How to refine your FIM technique from start to finish
- How to adjust every part of your body to decrease resistance
- Optimizing your speed
- The most efficient FIM “duck dive”
BIFINS MASTERCLASS

With Daniel Kwok
Singaporean Record Holder
Filmed: Deep Week Philippines 2026
BIFINS MASTERCLASS

With Thibault Guignes
Multi-Record Holder, 120m Diver
Filmed: Deep Week Philippines 2025

B R E A T H W O R K

BREATHWORK FOR BEGINNERS
With Alexey Molchanov
World Record Holder & World’s Deepest Diver
Filmed: Deep Week Bali 2026
Key takeaways include:
- ⁠⁠How to identify and build awareness of all of your breathing muscles
- How to improve your breathing technique to increase lung volume
- How to relax while under pressure at depth
LEARN TO LOVE STATIC AGAIN
With Brandon Reed
Freediving Family Director of Education
Filmed: Deep Week Philippines 2023

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
BREATHWORK & YIN YOGA
With Natalie Rudman
23x Continental Record Holder
Filmed: Deep Week Dominica 2026

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

T R A I N I N G

TRAIN LIKE ALEXEY
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
BUILD A TRAINING PLAN: PERIODIZATION FUNDAMENTALS
With Brandon Reed
Freediving Family Director of Education
Key takeaways include:
- Giving your training purpose with periodization
- How to establish your baseline and set clear, measurable goals and define your objectives
- Learning how to balance training adaptation variables: stress duration, stress intensity, and recovery
- Incorporating recovery: your body adapts during recovery, not while the stress is being applied
- Consistency beats intensity
DRY TRAINING AT HOME
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
TRAINING FOR FREEDIVING
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
HOW TO BUILD A TRAINING PLAN

With Harry McCahill
British Record Holder

S P E C I A L I Z E D T O P I C S

WOMEN'S HEALTH IN FREEDIVING
With Dominique Abraham
Deep Week Head Instructor
Filmed: Deep Week Bali 2026

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
COMPETITION PREP
With Daniel Kwok
Singaporean Record Holder
Filmed: Deep Week Bali 2026

Key takeaways include:
- How to⁠ enjoy your training journey
- “Sweat it out in peace so that you don’t bleed/suffer in war”
- How to aim for comfortable and enjoyable White Cards
NUTRITION FOR FREEDIVERS
With Tara Kate
Sports Dietitian & Australia’s Deepest Woman
Filmed: Deep Week Bali 2025

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
STRETCHING FOR FREEDIVING

With Alexey Molchanov
World Champion & World’s Deepest Diver
Filmed: Deep Week Bali 2026

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Workshops are only part of the experience at Deep Week

At Deep Week, you'll spend an entire week training, diving, learning and connecting with some of the world's best freedivers and instructors. Choose the workshops that interest you, train on the line every day, join yoga and meditation sessions, and spend the week surrounded by people who are just as obsessed with freediving as you are.

Connect with freedivers from around the world in a welcoming, supportive environment. Whether you arrive solo or with friends, you'll quickly become part of the Deep Week family.
Enjoy daily line diving sessions with coaching and support tailored to your individual goals. Whether you're working on technique, relaxation, or depth, there's no pressure - just plenty of opportunities to grow.
Expand your knowledge through engaging workshops covering freediving techniques, physiology, mindset, safety, and more, led by experienced instructors and special guests.

Every day starts with guided yoga at sunrise and ends with sunset meditation to introduce mindfulness practices designed to improve relaxation, body awareness, and breath control.
Whether it’s the stunning light in the cenotes of Mexico, the vibrant reefs in the Philippines, or the incredible swim-thrus at the wrecks in Bali, there’s always something to explore beyond the line at Deep Week.
The connections made at Deep Week often extend far beyond the event itself. Through shared experiences both above and below the surface, buoy buddies become lifelong friends.