Holistic Freediving Education

with Joshua

AIDA Certified Instructor

Adult + Youth Courses & Workshops

Freediving is not just a sport, it’s a return to our ORIGIN. With a single breath, we descend beneath the surface and into ourselves, discovering that pressure doesn’t crush us… it concentrates us.

Holistic freediving is about more than time or depth; it’s a practice of presence, clarity, and remembrance.

Rooted in ancient wisdom and supported by modern science, it invites us to meet the ocean not as a thrill but as a teacher.

We train not only our bodies, but our minds and nervous systems, building the capacity to access calm, insight, and transformation under pressure.

Whether you’re seeking silence, healing, or a deeper connection to life, freediving offers a mirror. And what it reveals is not just the water… but the self, refined.

Contact

Pillars

    • No ocean required

    • Year-round availability

    • Focus on breath hold and relaxation

    • Perfect for beginners

    • When conditions allow

    • Progressive depth work

    • Full AIDA certification available

    • Advanced integration

    • AIDA 1: Foundations

    • AIDA 2: Beginner Freediver

    • AIDA 3: Advanced Freediver

    Specialty Workshops: CO₂ tables, O₂ tables, equalization, etc.

    • AIDA international protocols

    • Never alone policy

    • Emergency action plans

    • Insurance and liability

Training &

Certification

  • AIDA stands for the International Association for the Development of Apnea. Since 1992, AIDA has been the global authority in education, safety standards, and competitive freediving. Its structured certification system is recognized worldwide and used by instructors, dive schools, and athletes to ensure high standards in both recreational and performance freediving.

  • AIDA’s training system is progressive, meaning each level builds on the previous one in both technical skill and physiological understanding. The four core recreational levels are:

    🐣 AIDA1 – Introduction to Freediving

    • A half-day to full-day introductory course

    • For confident swimmers new to breath-holding

    • Focuses on comfort, awareness, safety, and basic techniques

    • No certification prerequisites required

    • Max depth: 10m

    🌊 AIDA2 – Freediver Certification

    • The first full-level certification course

    • Covers theory, pool skills (STA, DYNB), and depth diving (CWTB, FIM)

    • Includes essential rescue procedures and buddy protocols

    • Prerequisite for AIDA3 and competitive training

    • Max depth: 20m

    🧭 AIDA3 – Advanced Freediver

    • For students who want to dive deeper and train smarter

    • Introduces free-fall, advanced equalization, CO₂/O₂ tables, and deeper rescues

    • Includes physiology, blackout theory, and decompression knowledge

    • Enables students to train independently with qualified buddies

    • Max depth: 30m

    🐬 AIDA4 – Master Freediver (not always offered at all schools)

    • For experienced divers and those considering instructor or competition paths

    • Covers depth diving beyond 30m, mouthfill equalization, advanced physiology, and detailed risk mitigation

    • Required to enroll in the AIDA Instructor Course

    • Max depth: 38m+

    • Students receive AIDA e-certificates upon successful completion of performance standards, safety procedures, and theory exams

    • AIDA certifications are recognized globally by dive centers, schools, and competition organizers

    • Each level requires completion of the previous one—or a crossover evaluation from another agency (SSI, PADI, Molchanovs, etc.)

    • Global standard: Used by over 100 countries

    • Focus on safety: Emphasizes buddy systems, rescue skills, and physiological awareness

    • Non-commercial & nonprofit: Run by freedivers, for freedivers

    • Accessible & adaptable: From ocean explorers to competitive athletes

  • It depends on your comfort in the water and previous experience, but here’s a simple guide:

    🐣 Start with AIDA1 if:

    • You’re completely new to freediving

    • You want a gentle, one-day introduction to breath-holding and safety

    • You’re a confident swimmer but have never used fins, equalized, or practiced breathwork

    • You want to test the waters before committing to a full certification

    📝 AIDA1 is non-certified in some schools, but it gives you a solid base and can often be used as a warm-up before AIDA2.

    🌊 Start with AIDA2 if:

    • You’re a strong swimmer (200m swim or 300m with fins/snorkel)

    • You’re comfortable in open water and want to earn an internationally recognized freediving certification

    • You’ve done some snorkeling, diving, or breath-hold practice before

    • You’re ready to learn full safety procedures, rescue skills, and dive to 12–20m

    🥇 AIDA2 is the first full certification level and is required for progressing to AIDA3 and beyond.

    💡 Still not sure?

    If you're on the fence, you can:

    • Start with AIDA1 and upgrade to AIDA2 mid-course if you're comfortable

    • Book a pre-assessment or trial dive with your instructor to see what level fits you best

    • Or just reach out! We're happy to help you decide based on your background and goals.

Adult Coures

AIDA 1

  • Build a strong foundation for independent recreational freediving.

    🧠 Skills & Knowledge:

    • Full freediving breathing cycle (relaxation, full breath, recovery)

    • STA, DYNB, CWTB, and FIM training

    • Effective finning and streamlining techniques

    • Proper duck dives, turns, and equalization

    • Rescue from 5–10m (BO & LMC)

    • Weighting and buoyancy awareness

    • Freediving equipment, physics, physiology, and safety protocols

    🎯 Course Goals:

    Confidently dive to depths of 12–20m with solid technique and safety awareness while practicing as part of a buddy team.

  • The next step for confident swimmers ready for real freediving practice.

    👤 This Course Is For:

    • Beginners with strong swimming skills

    • Snorkelers, divers, or surfers seeking formal freediving training

    • Anyone looking to explore ocean depth in a recreational setting

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • Swim 200m non-stop (or 300m with mask, fins, snorkel)

    • AIDA Medical Form and Liability Waiver

    • No previous freediving certification required

    🏅 Certification Requirements:

    • STA: 2:00 min

    • DYNB: 40m

    • CWTB: 12–20m

    • Theory exam: 75% minimum

    • Alternate certifications possible (Pool Only or AIDA1 fallback)

  • A robust, well-rounded introduction to real-world freediving.

    📅 Structure & Duration:

    • Minimum: 2.5 days

    • At least 2 classroom sessions (or 90-min review with self-study)

    • Confined water: 2 sessions

    • Open water: 3+ sessions over 2 days

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Instructor or higher

    • Confined: 8:1 (12:1 with certified assistant)

    • Open Water: 4:1 (6:1 with assistant)

    🌊 Depth & Safety:

    • Max depth: 20m

    • Rescue training from depth

    • Emphasis on equalization, buoyancy, and buddy-based diving

AIDA 2

  • Explore the basics of breath-hold diving with comfort and confidence.

    🧠 Skills & Knowledge:

    • Relaxation techniques for body and mind

    • Introduction to Static Apnea (STA)

    • Basic finning and duck dive techniques

    • Snorkel breathing and recovery breathing

    • Equalization awareness

    • Buddy supervision and surface rescue techniques

    • Equipment basics and Freediver Code of Conduct

    • Intro to freediving disciplines

    🎯 Course Goals:

    Gain confidence in the water, understand safe freediving fundamentals, and enjoy breath-hold diving to a max of 10m in a relaxed, supervised setting.

  • An ideal starting point for ocean lovers, snorkelers, and curious swimmers.

    👤 This Course Is For:

    • Complete beginners with no prior freediving experience

    • Confident swimmers who want a safe introduction to breath-hold diving

    • Travelers and recreational divers looking to explore freediving recreationally

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • Swim 100m non-stop

    • Completed AIDA Medical Form and Liability Waiver

    • No previous certifications required

    🏅 Certification Requirements:

    • No performance minimums required

    • Demonstration of correct techniques, relaxation, and safety practices

    • Successful participation earns the AIDA1 Freediver Certification

  • A gentle, guided introduction with strict safety protocols.

    📅 Structure & Duration:

    • Minimum duration: 1 day (min. 6 hours)

    • At least 1 water session (pool or open water)

    • Optional classroom theory (90 min if included) or self-study manual

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Pool Instructor or higher

    • Confined water: 8:1 (12:1 with certified assistant)

    • Open water: 4:1 (6:1 with certified assistant)

    🌊 Depth & Safety:

    • Max depth: 10m

    • Surface-level rescue only

    • Emphasis on buddy supervision, relaxed breathing, and safe entry into freediving

AIDA 3

  • Deepen your skills, precision, and physiological awareness for advanced freediving.

    🧠 Skills & Knowledge:

    • Advanced Frenzel equalization

    • Free-fall technique and fine-tuned weighting

    • CO₂ and O₂ tables for performance training

    • Deep-water rescue techniques

    • STA, DYNB, FIM, CWTB mastery

    • Physiology, barotrauma, lung function at depth

    • Decompression theory, blackout prevention, and surface intervals

    🎯 Course Goals:

    Dive confidently and safely up to 30 meters while planning your own training and acting as a responsible buddy in deep freediving environments.

  • For experienced freedivers aiming to go deeper with safety and control.

    👤 This Course Is For:

    • AIDA2 certified freedivers (or equivalent via crossover)

    • Divers who want to develop depth skills and deepen theoretical knowledge

    • Serious recreational divers and those pursuing professional or competitive paths

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • AIDA2 Certification (or successful crossover)

    • AIDA Medical Form and Waiver

    🏅 Certification Requirements:

    • STA: 2:45 min

    • DYNB: 55m

    • CWTB: 24m

    • Theory exam: 75% minimum

  • A multi-day, in-depth experience focused on autonomy and precision.

    📅 Structure & Duration:

    • Minimum: 3 days

    • At least 3 hours of theory (or 90-min review + self-study)

    • Confined water: 2 sessions (max 5m)

    • Open water: 4 sessions over 2 days (max 30m)

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Instructor or higher

    • Confined: 8:1 (12:1 with certified assistant)

    • Open Water: 4:1 (6:1 with assistant)

    🌊 Depth & Safety:

    • Max depth: 30m

    • Lanyards required beyond 20m

    • Full deep-water rescue protocol and advanced risk mitigation

Youth Coures

Bronze Dolphin

    • Equalizing ears (basics)

    • Duck diving

    • Rope pulling technique

    • Partner awareness

    • Deeper water comfort

    • Marine environment respect

  • For Confident Beginners

    Your child is ready for Silver Dolphin if they:

    • Are at least 6 years old

    • Can swim short distances with face in water

    • Can float face-down and return to standing position

    • Can enter and exit deep water without help

    • Are comfortable wearing mask and fins

    • Can hold their breath briefly when going underwater

    Skills they'll learn:

    • Basic equalisation (ear pressure relief)

    • Duck diving from the surface

    • Swimming underwater to collect objects

    • Partner safety awareness

    Focus: Introduction to equalisation and deeper water skills

Silver Dolphin

    • Basic equipment use

    • Floating and recovery position

    • Survival stroke

    • Signal for help

    • Swimming with fins

    • Collecting objects (shallow)

    • Water safety awareness

  • Starting Point for Beginners

    Your child is ready for Bronze Dolphin if they:

    • Are at least 6 years old

    • Can stand comfortably in shallow water

    • Can put their face in the water (even if briefly)

    • Can back float with minimal assistance

    • Can blow bubbles in the water

    Your child might NOT be ready if they:

    • Are afraid to put their face in water

    • Cannot maintain balance in shallow water

    • Panic when water touches their face

    • Cannot float on their back at all

    Course Focus: Water safety, basic floating, breathing control, introduction to masks and fins Maximum Depth: 2 meters Note: This course prioritizes water safety over equipment use

Gold Dolphin

    • Multiple equalizations

    • Two diving methods

    • Relaxation techniques

    • Using buoyancy

    • Advanced finning

    • 1-minute relaxation holds

  • For Intermediate Swimmers

    Your child is ready for Gold Dolphin if they:

    • Are at least 6 years old

    • Can swim confidently with mask and fins

    • Can already equalise at least once underwater

    • Can float face-down and recover easily in deep water

    • Can enter/exit deep water confidently

    • Have good breath control underwater

    Skills they'll learn:

    • Multiple equalisations during dives

    • Proper duck dive technique

    • Two diving methods (rope and finning)

    • Using buoyancy for easier ascents

    Focus: Refining technique and building comfort at depth

AIDA Junior

    • Proper freediving technique

    • Weight belt safety

    • Recovery breathing

    • Advanced equalisation

    • Open water skills

    • Preparation for adult courses

  • For Strong Swimmers (Pre-Teens/Teens)

    Your child is ready for AIDA Junior if they:

    • Are at least 12 years old

    • Can swim 50m non-stop with mask and snorkel

    • Can swim slowly for 3 minutes continuously

    • Can tread water for 2 minutes

    • Have strong water confidence

    • Want to learn "real" freediving skills

    What makes this different:

    • More structured approach similar to adult courses

    • Introduction to freediving terminology

    • Weight belt safety training

    • 4 open water sessions

    • Preparation for eventual adult AIDA courses

  • All courses emphasize:

    • Breath CONTROL, not breath HOLDING

    • No competitive breath holding

    • No static (timed) breath holds

    • Safety and fun through games

    • Age-appropriate depth and time limits

    • Constant instructor supervision

    Your responsibilities:

    • Complete medical and liability forms

    • Understand and support water safety rules

    • Supervise practice outside of lessons

    • Never push for performance improvements

    • Communicate any concerns immediately

  • Start with Bronze Dolphin if:

    • Your child has ANY hesitation in water

    • They've never used diving equipment

    • You want to prioritize water safety first

    • Your child is under 8 years old

    Consider skipping to Silver/Gold if:

    • Your child is already a confident swimmer

    • They can already swim underwater comfortably

    • They have experience with masks and fins

    • They're comfortable in deep water

    Choose AIDA Junior if:

    • Your child is 12+ and wants serious training

    • They're interested in competitive swimming/diving

    • They want to eventually take adult freediving courses

    • They have excellent swimming endurance

  • Required Medical Assessment

    Children should undergo medical assessment with parents present before enrollment.

    Absolute Medical Contraindications

    Your child CANNOT participate if they have:

    Cardiovascular:

    • Anemia

    • Moderate/severe heart valve problems

    • Hypertension (>160/90 mm Hg)

    • Cardiomyopathy

    • Congenital heart disease with symptoms

    • Arrhythmias with syncope

    • Ventricular dysfunction (ejection fraction <40%)

    Respiratory:

    • Severe asthma or COPD

    Neurological:

    • Uncontrolled seizure disorders

    • Significant developmental delays preventing guided training

    ENT (Ear, Nose, Throat):

    • Active ear infections

    • Perforated eardrum

    • Chronic sinusitis (purulent)

    • Active labyrinthitis

    Other Conditions:

    • Atlantoaxial instability

    • Severe anaphylaxis history (depending on environment)

    Temporary Exclusions

    Children must be excluded if they have:

    • Chickenpox (until blisters dried)

    • Conjunctivitis

    • Gastroenteritis

    • Respiratory infections

    • Fever

    • Any contagious conditions

    When to Reschedule

    Wait for medical clearance after:

    • Ear infections: 2-4 weeks after recovery

    • Cardiac procedures: 3 months minimum

    • Sinus surgery: 1 month

    • Any acute illness: Until fully recovered

  • Basic Equipment Needed

    Bronze Dolphin

    • Mask or goggles

    • Fins (bifins recommended)

    • Snorkel (optional initially)

    • Swimsuit

    • Towel

    • Wetsuit (optional, depending on water temperature)

    Silver & Gold Dolphin

    Same as Bronze, plus:

    • Snorkel becomes more important

    • Well-fitting mask essential

    • Consider wetsuit for longer sessions

    AIDA Junior

    All above, plus:

    • Weight belt (introduced during course)

    • Proper freediving fins recommended

    Equipment Tips

    • Let child play with equipment at home day before course

    • Ensure proper fit (especially mask seal)

    • Fins should be snug but not painful

    • Wetsuit only if water below 24°C or child gets cold easily

    • No equipment dependency - skills taught without gear first

    Approximate Equipment Costs

    • Basic mask: €15-30

    • Fins: €20-50

    • Snorkel: €10-20

    • Wetsuit (if needed): €50-150

    • Total initial investment: €50-150

  • Depth Limitations by Age

    Age — Maximum Depth

    6-8 years: Age ÷ 4 meters

    8-10 years: Age ÷ 2 meters

    11-13 years: (Age ÷ 2) + 2 meters

    14-15 years: Age in meters

    Time Underwater Limitations

    Age — Maximum Time

    6-8 years: 10 seconds

    8-10 years: 15 seconds

    11-13 years: 20 seconds

    14-15 years: 40 seconds

    Distance Limitations (Swimming with face submerged)

    Age — Maximum Distance

    6-8 years: 15 meters

    8-10 years: 20 meters

    11-13 years: 30 meters

    14-15 years: 40 meters

    Important Safety Notes

    • NO competitive breath holding ever

    • NO static breath holds (timed breath holding)

    • NO pushing for performance

    • Focus on technique and safety, not records

    • Children learn "breath control" not "breath holding"

  • Before First Session

    You must complete and sign:

    1. AIDA Medical Form

      • Health history questionnaire

      • Doctor's clearance if any conditions present

    2. Liability Release Form

      • Both parents should sign when possible

      • Digital signatures acceptable

      • Understand risks involved

    3. Emergency Contact Information

      • Multiple contact numbers

      • Pickup authorization

      • Medical insurance information

    Documentation Retention

    All paperwork kept for 7 years minimum

  • Physical Preparation

    • Regular swimming practice helpful

    • Basic water comfort essential

    • No specific fitness requirements

    • Ensure adequate rest before sessions

    Mental Preparation

    • Discuss water safety importance

    • Emphasize fun over performance

    • No pressure to achieve specific goals

    • Explain it's okay to be nervous

    • Let them know they can stop anytime

    Day Before Course

    • Let child play with equipment

    • Early bedtime

    • Light meal plan for course day

    • Pack required items

    • Review what to expect

    Day of Course

    • Arrive 15 minutes early

    • Light meal 2+ hours before

    • Bring water and snacks

    • Warm clothes for after

    • Positive, relaxed attitude

  • During the Course

    Required Attendance

    • First and last sessions recommended

    • Available for emergencies

    • Present for knowledge testing

    Communication

    • Inform instructor of any concerns

    • Report health changes immediately

    • Provide accurate pickup information

    • Stay until child collected

    Support Role

    • Encourage without pressuring

    • Focus on fun and safety

    • Avoid performance comparisons

    • Celebrate effort, not achievements

    Post-Course Supervision

    Critical Rules

    You are 100% responsible for your child's safety outside courses

    Never allow:

    • Swimming/diving alone

    • Breath holding competitions

    • Exceeding course depth/time limits

    • Practice without qualified supervision

    Always ensure:

    • Qualified adult supervision in water

    • Following course safety guidelines

    • Environment appropriate for skill level

    • Emergency plan in place

    Parent Education Requirements

    To receive certification, you must:

    1. Pass written exam on safety rules

    2. Understand supervision requirements

    3. Commit to enforcing safety rules

    4. Sign acknowledgment of responsibilities

  • Requirements for Certification

    Child Must:

    • Attend all required sessions

    • Demonstrate all skill objectives

    • Pass verbal knowledge exam

    • Show safe behavior consistently

    Parent Must:

    • Pass written supervision exam

    • Understand safety requirements

    • Sign all required documents

    • Commit to post-course safety

    If Additional Sessions Needed

    • Normal for some children

    • No additional certification fees

    • Focus on comfort, not speed

    • Individual progress respected

    Certificate Benefits

    • International recognition

    • Progression to next level

    • Foundation for adult courses (age 16+)

    • Documented skill achievement

 FAQs

  • A: Yes, if they meet prerequisites. Assessment required.

  • A: Private sessions available. Never forced participation. If you as a parent are comfortable in the water and/or have freediving experience, you may be able to accompany your child during the sessions.

  • A: Usually yes, but check with instructor.

  • A: Great foundation, but different focus here.

  • A: Yes, if at similar skill levels.

  • A: AIDA2 adult course at age 16+.

General FAQs

  • What exactly is freediving?
    Freediving (or “apnea”) is the practice of diving underwater on a single breath—no tanks, no bubbles, just you and the water. It’s a natural, instinctive activity that starts the moment you hold your breath in water. Freediving can be practiced in oceans, lakes, rivers, or even swimming pools.

    Is freediving extreme? Or can anyone do it?
    Freediving is often misunderstood as an extreme sport, but the AIDA system emphasizes safe, recreational freediving. Anyone who can swim and relax can learn to freedive. It’s not about “pushing limits”—it’s about listening to your body, learning technique, and reconnecting with your breath and the ocean.

  • Do I need to be an expert swimmer to start?
    Not at all. For AIDA1, you just need to swim 100 meters non-stop. For AIDA2, you should swim 200 meters unaided (or 300 meters with fins/snorkel). You don’t need any freediving or scuba background—just basic water comfort and curiosity.

    Which course should I start with?

    How long does a course take?

    • AIDA1: 1 day (3–6 hours)

    • AIDA2: At least 2.5 days

    • AIDA3: At least 3 days

    What will I actually learn?
    You’ll learn:

    • Breathwork & relaxation

    • Duck diving, finning, equalization

    • Freediving disciplines like STA, DYN, FIM, and CWT

    • Safety, rescue, and buddy procedures

    • How to read your body and stay calm in water

  • Is freediving safe?
    Yes—when trained properly and practiced with a buddy. AIDA’s system prioritizes safety at every level, including rescue techniques, blackout prevention, proper weighting, and relaxation.

    What’s the #1 safety rule?
    Never dive alone. Always dive with a trained buddy who can respond to LMC (loss of motor control) or blackout events.

    What is a blackout or samba?

    • Blackout (BO): Temporary loss of consciousness due to low oxygen.

    • Samba (LMC): A loss of control or muscle coordination after surfacing.
      Both can be safely managed if you’re diving with a trained buddy and following protocols.

    How can I avoid these?

    • Never hyperventilate

    • Always do recovery breathing

    • Know your limits

    • Be correctly weighted and relaxed

    • Remove your snorkel before descending

    What if I can’t equalize my ears?
    You’ll learn equalization techniques starting with the Valsalva method (for beginners) and eventually the Frenzel method (in AIDA3). If you feel pressure or pain, you must stop descending and try again. Equalization should never be forced.

    What is the Mammalian Dive Response (MDR)?
    It’s your body’s natural superpower. When your face is submerged and you hold your breath, your body activates:

    • Slowed heart rate (bradycardia)

    • Blood shift to protect your lungs

    • Increased oxygen efficiency

    • Spleen contraction (releasing red blood cells)
      It helps protect you during breath-hold and makes freediving safer and more fascinating.

    Why are surface intervals important?
    Surface intervals help you recover, avoid decompression issues, and regulate CO₂/O₂ balance. A good rule: surface rest = 2x your dive time.

  • What gear do I need to start freediving?

    • Mask (low volume, fits your face well)

    • Snorkel

    • Bi-fins (long freediving fins or training fins)

    • Wetsuit (depending on water temp)

    • Weight belt (to help balance buoyancy)

    • Freediving buoy & lanyard (for open water)

    Can I rent gear?
    Yes! Most instructors offer rental gear. You’re welcome to buy your own later based on comfort and fit.

    What’s the difference between freediving and scuba gear?
    Freediving gear is designed to be lightweight, flexible, and hydrodynamic. The mask has lower volume for easy equalization. The fins are longer and softer for efficient movement.

  • Can I freedive if I don’t live near the ocean?
    Absolutely. You can train breathwork, stretching, CO₂ tables, and static apnea in a pool or even on land. Many freedivers live inland and travel to dive.

    Where are the best places to freedive?
    Dahab (Egypt), Bali, Philippines, Mexico, Cyprus, and Greece are popular destinations. But lakes, rivers, and pools can also be powerful places to practice.

    Is freediving a sport or a personal practice?
    Both! You can freedive recreationally, train for performance, or even compete. But for most, freediving is about presence, self-awareness, and the joy of immersion.

  • Pool Disciplines

    These are performed in a pool and focus on breath-hold duration or horizontal distance:

    1. STA – Static Apnea

    • Holding your breath without movement, usually while floating face-down in the pool.

    • Measures time (how long you can hold your breath).

    • Focus: Relaxation, mental control, CO₂ tolerance.

    2. DYN – Dynamic Apnea with Fins

    • Swimming horizontally underwater with bi-fins or a monofin.

    • Measures distance covered on a single breath.

    • Requires streamlined technique and energy efficiency.

    3. DNF – Dynamic Apnea without Fins

    • Swimming horizontally underwater without fins, using a modified breaststroke.

    • Measures distance.

    • Focus: Body control and streamlined efficiency.

    Depth (Open Water) Disciplines

    These are performed in open water using a vertical dive line and measure maximum depth achieved:

    4. CWT – Constant Weight with Fins

    • Diving vertically with bi-fins or monofin, and returning using the same method.

    • You must descend and ascend using your own muscle power (no pulling on the rope or dropping weights).

    • Depth discipline focused on technique and equalization.

    5. CWTB – Constant Weight with Bi-fins

    • Same as CWT, but specifically using bi-fins (no monofin allowed).

    • Often required in AIDA training and certifications.

    6. CNF – Constant Weight without Fins

    • Diving vertically without fins, using only arm and leg strokes.

    • Most physically demanding discipline.

    • Measures depth under strict efficiency.

    7. FIM – Free Immersion

    • Diving by pulling yourself down and up along the rope—no fins.

    • Often used for beginners or for practicing equalization at depth.

    • Measures depth using only upper-body strength and control.

    Non-competitive / Training Contexts

    • VWT – Variable Weight (rarely used in AIDA recreational courses)

      • Diver descends using a weighted sled and ascends by finning or pulling.

    • NLT – No Limits (not part of AIDA education; used in deep record attempts)

      • Diver descends with a sled and ascends using a lift bag or other assistive device.

      • Considered an extreme and specialized discipline.