Level 1 – Freediving Beginner course 

5500 THB (appx $150 USD) ssilogofreedivingrgbwhite

Duration: 2 days (8.30am to 4pm)
Max depth: 20 meters
Up to 3min static breath hold
Include: Lunch, pictures, equipment, SSI Cert

Blue Immersion is the most successful SSI Freediving Center worldwide since 2012. With over 1000 students per year, our SSI Level 1 is renowned for its outstanding quality in education and training. Our Freediving center is located on the beach, you will enjoy the training and the view !

Blue Immersion Shop

COURSE DESCRIPTION

You will learn the proper breathing techniques, familiarize yourself with diaphragmatic breathing and take a deep breath like you never have before. The beginner Freediving course is aimed to provide knowledge of the four different Freediving disciplines (Static, dynamic, constant weight and free immersion), the important rules of behaviour and the safest way to perform freediving while allowing the fastest improvement up to 20 meters deep and 3 minutes breath hold. The Blue Immersion Freediving team will share their experience of the water and their passion for this activity during two full Freediving days.FIM 2

COURSE SCHEDULE

Freedive Theory:
MDR (Mammalian Dive Reflex): Without it, freediving would not exist. It is the key component to this sport and the uncovered super power of the sea. The mammalian dive reflex is a gift from nature shared by all mammals on earth, allowing us to stay underwater for extended periods of time. Although human beings have a much weaker sense of this, with proper training, and regular diving, the MDR becomes stronger, more president and efficient. From simply immersing the face and body in water, reactions include slowing of the heart rate (bradycardia), peripheral vasoconstriction, the spleen effect and blood shift. During this class you will learn many Freediving techniques to slow down your heart rate and conserve oxygen. You will also learn two different way to equalise your ears called Vasalva and Frenzel, it will allow you to Freedive up to 20 meters without feeling any discomfort.Freediving SSI Level 1 Static

Static Apnea:
We go through the breathe up process and teach you how to safely hold your breath. It’s a lot easier than it seems! After completing Level 1, the average breath hold is 2.30 to 3.30 minutes regardless of your fitness condition or age, Freediving can be done by anyone. We also give you an in-depth physiology lesson to help you understand how and why you are able to achieve an impressive breath hold and dive to depth. If you are trying to hold your breath right now, the first 30 seconds are easy, then you are ready to give up at 45 seconds but you push on to 1minute and few seconds. Your heart is pounding, you are letting out a tiny breath and this doesn’t really helps. Eventually you give in, expelling the spent air in my lungs and taking a huge gasp. You simply don’t have the right knowledge and technique. During the breath hold your heart rate is too high, the oxygen in your lungs turn into carbon dioxide too fast creating this big urge to breath. During this part of the training you will learn that the ability to voluntarily hold your breath is evidence of a watery episode in human evolution. It’s even been said that humans have an ability to lower heart rate and metabolic rate in order to breath-hold for even longer.  12746032_10208597356395824_2025581041_n

Dynamic Freediving:

We suit up and set you up to start learning proper fin technique, swimming under water in shallow depth. We will be focusing on your posture, body control, strength, stamina and ability to relax underwater. This discipline is by far the most important for beginners, it allows students to get more confidence underwater before starting depth training. If you can swim 40m horizontally below the surface, you might be able to swim down to 20meters deep and come back up considering the distances are the same. All improvements in form, streamlining and technique will pay dividends and you will find yourself covering more ground on a single breath during your dives, having less muscular fatigue and being able to realize more speed with the same effort. In order to move through the water efficiently, we need to work on our “slipperiness”.  This is done by focusing on reducing hydrodynamic drag. For exemple the larger your kick-amplitude, the more drag you will have to overcome.  There is a time and place for larger amplitude kicking,where fast acceleration is required, but working to reduce the overall amplitude of your usual cruising kick will reduce your energy consumption. During this session your instructor and you will focus on swimming, underwater confidence and safety.

DYN 1
Stretching:
Often you see freediving schools who are linked with yoga centers or offer yoga classes. Many people found yoga through freediving and vice versa. In general, the flexibility that yoga and stretching provides is very useful to prevent muscle cramps, which could be very annoying on the ascent of a deeper dive or actually at any time. During this session you will be introduce to the very specific thoracic stretching for Freediving. Benefits to stretching your lungs include increasing lung capacity, controlling breathing and focusing your exercise regimen. Whether you are an operatic performer, avid runner or someone who is merely interested in furthering your exercise regimen, stretches may enhance your lung capacity through deep breathing, moving your diaphragm and breathing through your belly. The short-term practice of taking multiple deep breaths increases your lung capacity and stretches the muscles surrounding your lungs. As one of the simplest methods of lung exercises, breathing deeply is quick and convenient. Maximize the practice of stretching your lungs by maintaining deep and steady breaths while performing this exercise. In average the human lungs mesure 4 to 6L, some competitive Freediver have reached over 15L lung capacity.12695883_10153836480216285_244374156_n
Lunch:
You are what you eat, or so the adage goes. To a certain degree this is very true. If you eat a bunch of saturated fat, guess what? You may notice your back end expanding in a direction you are not happy with. A diet of lean protein, complex carbohydrates and tons of vegetables will leave you, as the name suggests, lean. An endurance sport such as freediving requires a consistently healthy, lean diet. As with any other endurance sport, the diet is specialized to deliver energy to the body over time. We provide lunch for you! Various options: including Thai, Western or even Tex-Mex with plenty of healthy, vegetarian and vegan options. We will give you our menu before dynamic training and have it ready for you by 12 PM on our outdoor tables, overlooking the exquisite, Gulf of Thailand.Lunch Banner
Depth:
At level 1, depending on your skill level, you will learn to dive to 15-20 meters in open water. You will also learn the ‘Freediving Duck dive’; a technique needed in order to enter the water’s depth properly.  Build up confidence in the water and how to rescue another diver from ten meters. You will practice Free immersion (pulling yourself up and down a line) and Constant weight (swimming down and up with long fins). We have a average of 2-3 students for each instructor to guarantee a maximum of practice, and this session will last approximately  3 hours which is twice longer than a usual Freediving open water sessions. Getting confident underwater without breathing takes time, we make sure that all our student are fully satisfied with their new Freediving skills. At the end of our adventure, we will take you to Koh Tao’s most beautiful diving locations. Here we will use all the skills we have learnt, including the buddy system, to explore the ocean freely. Some of our sights include hidden underwater statues, swimmable caves, coral reefs, and colourful schools of fish! As a part of our package, we offer you underwater photos of yourself! Say cheese, or stay in action and let us capture the moment! We will send these photos to you promptly via email.
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Accommodation:
Blue Immersion has a dorm room on 2nd floor, you will be staying 10meters away from the sea. It is equipped with Wifi, hot shower, lockers, large beds and air conditioning (400thb/night). We also work with many resorts near by and will be happy to organise your stay in Koh Tao. Most of our accommodation partners have room with air conditioned and features a flat screen TV. Certain rooms have a seating area to relax in after a busy day. Every room is equipped with a private bathroom fitted with a shower. Free WiFi is offered throughout the properties and free private parking is available on site. Some resorts on Sairee beach have also private swimming pools for their customers. The price range in Sairee beach is 1000thb to 2000thb per night depending on room size and seasons. If you stay over 15 days we recommend you to choose a apartment monthly rentable. Your accommodation will be organise during your online booking.

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