Train Freediving

Train Freediving Experience the thrill of freediving. Try it, love it on the feeling + train with the best. If you’re working harder, you’ll struggle more.

The Train Freediving Team;

Nathan Vinski: Canadian Coach & Competitor. 90m CWT

Sarah Jane Russell: British Competitor: 140m DYN

We believe...

If you’re not training effectively, you’ll need to work harder. If you struggle more, you’ll do less. If you do less, you’ll be further away from your goal. When you’re training is effective, you’re in the proper flow state – no more struggle, no more

inconsistency, no more uncertainty. Only guaranteed results. Find our more about us and our freediving story here: https://www.trainfreediving.com/about-us

*READ OUR BLOG*
Read up about the best ways to train according to sports science and find everything you need to know about how to train effectively for depth, pool, or static. https://www.trainfreediving.com/posts

*CHECK OUT OUR VIDEOS ON YOUTUBE*
Expect videos on competition training, freediving sports-science methodology, training skills, exercises, and techniques – this will be THE place to learn how to take your freediving to the next level for free. https://www.youtube.com/channel/UC_qyFkGw2E9tEpxCa1QOiBg

01/05/2026

Stop living in survival mode.
Join me, on Saturday 23rd May 12-1pm and Sunday 24th May 4-5pm in the Feel Good Tent. Where you'll learn how to Hold your Breath and Own Your State amidst daily chaos.

If meditation apps haven't helped you...
If your to-do list is longer than your patience...
If your nervous system feels like it's running on Windows 95...
You need to Experience this.

If you’ve been putting in the pool work but feel like something’s missing…this is it.👇→ Your freediving archetype→ Your ...
22/03/2026

If you’ve been putting in the pool work but feel like something’s missing…
this is it.
👇

→ Your freediving archetype

→ Your apnea engine

→ Your CO₂ sensitivity score

→ And whether your fitness is helping… or holding you back

Think:

Precision insight.

Tailored to you.

Like AI… but human.

We’re inviting 30 pool freedivers

To go through the full profiling for just £30

You get clarity.

We get to refine our Profiling system with real data. Win-win.

Comment or DM “Profile me”

And we’ll send you the details

Most divers guess why some sessions feel effortless, and others fall apart.We’ve spent 3 years tracking patterns with 20...
21/03/2026

Most divers guess why some sessions feel effortless, and others fall apart.
We’ve spent 3 years tracking patterns with 200+ pool freedivers.
Curious what we’ve learned? Swipe through and comment 'reveal' —something actionable is coming soon. 🧜🏻‍♀️🧜🏼‍♂️🔥

Merry Christmas ya filthy a̶n̶i̶m̶a̶l̶s̶ freedivers! ⁠🎄 🍾 🎉 🍻 😘⁠⁠Sorry we haven't posted for a while.⁠⁠What a crazy year...
21/12/2023

Merry Christmas ya filthy a̶n̶i̶m̶a̶l̶s̶ freedivers! ⁠🎄 🍾 🎉 🍻 😘⁠

Sorry we haven't posted for a while.⁠

What a crazy year we've had!⁠

If you have a few minutes between last-minute present wrapping, pour yourself a mulled wine, and we'll tell you all about it...⁠

Earlier this year, we had a baby, our little fish, Lochlan, who is now 8 months old.

Before Lochlan came along, we spent all our time developing our freediving experience and sharing everything we know to help you, our global audience, develop in the sport in a safe, effective and smart way.

Then everything changed…if you have kids, you’ll know how much they can rock your world! If you don’t, I’m sure you can imagine!

These past months, Lochlan stole most of our time and focus, and we didn’t put up much of a fight! It’s been our privilege as new parents to watch and help him grow.

The little time we had left was dedicated to coaching our squad of freediving athletes, who have been training and competing worldwide 🙌

Unfortunately, that meant we’ve been neglecting you, and we’re sorry for that.

It means a lot to us that you’ve subscribed to our newsletter, downloaded our App and followed us on social media, and we don’t like letting you down.

We’d like to get back to business as usual – providing you with training resources, programmes, and courses. But it may take a little while longer while we settle into our new life.

You see, that’s the other big breaking news of this year…we’ve been living apart for 4 months in separate countries! With Sarah and the baby in the U.K, and Nathan and our dog Lady in Canada.

Why did we have a baby and then live in two different countries?? Good question!

It’s been a challenge to say the least! One we had to overcome to set up the best possible future for our family.

Being from two separate countries (Sarah’s British, Nathan is Canadian) means neither is permitted to work in the other person’s country, or get access to emergency services, buy cars and houses etc – you know, all the big stuff you need to feel safe and secure, in order to develop a strong foundation on which to build a good life.

Up until this year, we moved countries every few months, and while we enjoyed lots of incredible diving and adventures, it became increasingly difficult to develop all the business plans we had in mind, and feel stable enough to support the family we wanted to have.

So we made the big decision to make the U.K our home base and buy a house there! That meant, Nathan had to go home to Canada and apply for a U.K working visa, while Sarah stayed in the U.K with the baby searching for houses, before finally buying our first home.

What do they say? Buying houses and having babies are some of the most stressful things you can do?! Well they’re not wrong.

As co-owners of Train Freediving, and our App: Apnea Fitness, we are a team and work together to develop and deliver all of our training resources and programmes.

Sadly, there’s no one to pick up the slack when we have our hands full with new babies and moving countries! We hope in the future this will change, and we will have a team of people to work on our behalf – that’s the dream, right?

But right now, it means we have to prioritise getting our life sorted so that we’re in the best position to get back to work and start giving you what you need – smart training that’s fun, where results are real and comfort is everything!

Thankfully, we are finally reunited in time for a white Christmas in snowy Canada before heading back to the U.K as a family in the new year to settle into our first proper home!

Thanks for sticking with us during this time.

We also want to give you a BIG bear hug for being loyal fans and customers over the years. If it wasn’t for you, buying our first home for our family wouldn't have been possible – and we can’t thank you enough!

We look forward to sharing our future plans and projects (we have some cool stuff coming up!) and hopefully meeting some of you in the water 2024 ! 🎉

Wishing you a wonderful Christmas and Happy New Year!

Live tomorrow on : 'The Deepest Breath', a documentary by  profiling .zecchini and exploring the life and death of one o...
18/07/2023

Live tomorrow on : 'The Deepest Breath', a documentary by profiling .zecchini and exploring the life and death of one of Coach Nathan's greatest mentors in Freediving, Stephen (Steve) Keenan. ⁠

This heartbreaking story, reminds us that while chasing our depth dreams is thrilling and rewarding, we must always consider if the risk outweighs the reward. ⁠

Lessons learnt training under Steve, and sadly from the events of his tragic death, will never be forgotten. ⁠

"thank you, Steve, for teaching me to be confident in myself, take care of myself and those around me, and giving me a rock-solid foundation as an instructor so that I can share these lessons with divers for years to come," says Coach Nathan. ⁠

It's true what they say, "Legends Dive Forever". ⁠

Tap through the post to read more.

Dive strategy isn’t something that we talk a lot about in freediving, but in our opinion, it’s very important. You want ...
13/03/2022

Dive strategy isn’t something that we talk a lot about in freediving, but in our opinion, it’s very important.

You want to set up your dive profile in a way that favours your personal strengths and weaknesses, and your physiology.

(Your dive profile includes things like weighting, speed of laps, freefall depth, the difference between descent and ascend time for example).

When it comes to physiology, most people’s genetics lends themselves to being biased towards either Endurance or Strength sports.

Typically endurance athletes will have more slow-twitch muscle fibres that are efficient with O2 but not as capable in anaerobic mode. Strength athletes are the opposite, with lots of fast-twitch fibres which are inefficient with O2, but function very well anaerobically.

Endurance-biased freedivers would benefit from diving slightly UNDERWEIGTHED. This will allow you to use your O2 efficient muscles for longer in the dive, and avoid muscle failure/technique decay during the ascent after vasoconstriction has kicked in.

On the other hand, strength-biased freedivers would benefit from diving slightly OVERWEIGHTED. This will allow you to save lots of O2 during the descent but after vasoconstriction kicks in, you can easily power through lactic acid and return to the surface with proper technique.

So which type of athlete are you, Endurance, Strength, or a Perfect balance of both (very rare)?

A few weeks ago, we invited Swedish Static Record Holder Rami Blandlav and Blunery Freediving Instructor Ilaria Bosi to ...
20/02/2022

A few weeks ago, we invited Swedish Static Record Holder Rami Blandlav and Blunery Freediving Instructor Ilaria Bosi to join us on Instagram Live to discuss how mind-mapping can enhance our static performance.

If you missed it or would like to know more about the technique of mind mapping for static. Check out our new guest blog written by Ilaria.

It's a fascinating read, covering...

👉🏼 What is a mind map?
👉🏼 An intro into the Memory Palace technique
👉🏼 How mind mapping is beneficial to static apnea training
👉🏼 Step by step guide on how to mind map for static
👉🏼 Plus, inspiring ways freedivers are mind mapping worldwide⁠

Read the article here, and don't forget to share it with your freediving buddies if you find it helpful :)

https://www.trainfreediving.com/mind-mapping-static-apnea-training

Still using T-Lock and running into any of these ‘classic’ EQ problems...☑️ Squeezing shallow☑️ Squeezing deep☑️ Feeling...
08/02/2022

Still using T-Lock and running into any of these ‘classic’ EQ problems...

☑️ Squeezing shallow
☑️ Squeezing deep
☑️ Feeling like you need to push your
☑️ Frenzel very hard to pop your ears
☑️ Swallowing your mouthfill during the transition from cheeks-to-tongue
☑️ Making funny (tense) faces during EQ

Then it may be time to trade in this inefficient technique for something more reliable...
..Like K-Lock!!

K-Lock is where it’s at!

K-lock is small and precise.

It’s easy to create pressure with and takes hardly any air volume at all.

How to tell you’re in K-lock?

If you can breathe through your nose with your mouth wide open.. You are in K-lock.

The tip of your tongue is relaxed and the middle is placed gently against the roof of your mouth, near the back.

Got questions? Drop 'em below.

Merry Christmas ya filthy a̶n̶i̶m̶a̶l̶s̶ freedivers! ⁠⁠Have a fin-astic day!!⁠⁠🎄 🍾  🎉 🍻 😘
25/12/2021

Merry Christmas ya filthy a̶n̶i̶m̶a̶l̶s̶ freedivers! ⁠

Have a fin-astic day!!⁠

🎄 🍾 🎉 🍻 😘

So what's a training cycle?Put simply, we can define a freediving training cycle as a time dedicated to training for a s...
19/12/2021

So what's a training cycle?

Put simply, we can define a freediving training cycle as a time dedicated to training for a specific goal or event. ⁠

A training cycle needs to have a start and a finish date, and we can further break it down into separate phases, a beginning (base-training), a middle (specific-training), and an end (peaking training) to the cycle. ⁠

To periodize correctly, you need to make use of training cycles to ensure you reach your peak performance at the most important moment -- either in setting a new PB or in competition. ⁠

Peak too early, and you will either burn out or fail to reach the depths, distances, or times you're counting on. ⁠

Want to learn more?⁠

⁠Read our blog: How To Prevent Freediving Plateaus And Set New Personal Bests Using Training Cycles⁠

https://www.trainfreediving.com/freediving-training-cycle⁠

Let's be honest, classic CO2 tables suck. ⁠⁠Worse still, we're taught that they should suck and that we should be suffer...
16/12/2021

Let's be honest, classic CO2 tables suck. ⁠

Worse still, we're taught that they should suck and that we should be suffering for them to work. ⁠

This is so so wrong!⁠

There is a much easier, effective and enjoyable way of training CO2 and delaying your urge to breathe. ⁠

We call it the Reverse CO2 Table (it's from our Freedive Fitness Handbook)⁠

We made a YouTube video about it and you can watch it here: https://www.youtube.com/watch?v=Nqbr75Gn-vw

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Carmarthen

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