Standards and Procedures

All instructors teaching AI courses are are required to hold the following:

Active status rating
Medical certificate
Senior first aid or equivalent (EFR)
Liability insurance (personal or though a school)
All courses are run under AI standards and with original AI materials. All materials must be purchased from AI. It is forbidden to copy or alter the forms / books provided by AI without explicit permission. Each student receives his own Training manual, registration form, liability release form and Medical form. All forms must be filled and held by the instructor for a period of 7 years or as required by local law. At the end of each course each instructor submits a certification request through the “Student Registration System“.

Instructor rating:
Upon successful completion of the AI instructor course an instructor is allowed to run the following programs: B4s, Stage A and Stage B Upon certifying 100 students and completing an assessment with an Instructor trainer the instructor is able to teach the Stage C course.

Course overview:

The stage A course is designed to provide the students with basic knowledge of the aspects of FreeDiving. This course provides the students with the basic elements of Freediving and aimed to enable them to freedive and keep training in a safe u0026amp; efficient way. The course  discusses the development of the sport and the different types of Freediving – recreational, spear-fishing u0026amp; competitive. The course is focused on recreational Freediving and as such does not encourage the students to push their limits.

  • Depth Rating: max’ 20m

At the end of the course the students will become familiar with the following:

  • Safety rules u0026amp; procedures
  • Dive u0026amp; training plans
  • Diving u0026amp; equalise techniques
  • Freedive Physiology
  • Solving expected/unexpected problems
  • Risk management

Key standards:

To enrol in the Stage A course the applicant must:

  • Be 17 years old or over (or 13+ with a written u0026amp; approved letter from parents)
  • Be able to swim 200m without fins, non-stop in less than 8 minutes
  • Be able to sustain themselves for 10 minutes in the water without fins
  • Be healthy

INSTRUCTOR SUPERVISION:

  • The Stage A course may be conducted by an active Apnea International Instructor with current CPR and First Aid training (completed within the last two years). The instructor must carry liability insurance for teaching Freediving.
  • The maximum student diver-to-instructor ratio for open water training dives is four students per instructor (4:1).
  • The maximum student diver-to-instructor ratio for confined water training dives (static+dynamic) is eight students per instructor (8:1).
  • The maximum student diver-to-instructor ratio in theory lessons or other ‘dry’ activities is eight students per instructor (8:1).

ADMINISTRATION AND PAPERWORK:

  • Before commencing any in-water training, each student freediver must complete the following documents for students aged under 18 years, both must be co-signed by a parent or guardian:
  • RSTC Medical Statement – this must be completed in full with students marking YES or NO to each of the medical conditions listed.  If the student answers YES to any condition, they are encouraged to seek medical approval before taking part in any in-water activity. Whether or not the student is then accepted onto the course is left at the discretion of the instructor.
  • Students above the age of 42 are recommended to do a cardiovascular stress test.
  • Enrolment form for each student.
  • Apnea International Liability Release.
  • The AI Instructor should hold these documents on file for a minimum of seven years.

To conduct a Stage A FreeDiving course, the following is to be included:

  • Total course duration – 16 hours- it is recommended to allow 2.5 days for this course.
  • 2-4 Theory sessions (2-4 hours a day)
  • 2 open water dives (Max’ 20m)
  • Certification depth – 10m
  • 1 dynamic session (wet). Certification distance – 30m
  • 1 static session.

Course outline:

The subjects covered in the course:

  • The basic principals of FreeDiving.
  • Breathing techniques – Breathing, Hyper, Hypo u0026amp; Proper Ventilation.
  • Breathing as a preparation for a dive or a static breath hold.
  • 11 basic safety rules.
  • Effects of the water environment on the diver – depth, pressure, altered sense perception.
  • Physiology of FreeDiving – Air spaces, Breathing, cardio-vascular/respiratory system.
  • Equalisation techniques – Valsalva (mentioning of frenzel)
  • Technique – duck dive, foot work, turns.
  • Equipment for FreeDiving.
  • Improving breath hold.
  • Relaxation for FreeDiving.
  • Basics of FreeDiving emergencies (emphasis on shallow water blackout u0026amp; samba) and the proper response.
  • Basic Nutrition for good performance.
  • Stretching for FreeDiving

KNOWLEDGE DEVELOPMENT

  • The theory sessions will take place in a proper environment – a quite room/class.
  • Each student must be provided with the Apnea International Stage A manual
  • Powerpoint presentations and teaching slates are provided.
  • The instructor may use AI’s Instructor CD/DVD for Stage A as a supplement to the course, showing the students videos of FreeDiving and proper techniques and the different categories of FreeDiving.

Confined water dives (Static apnea and Dynamic apnea)

Static Apnea This session should be conducted in a swimming pool or similar confined water. The student freediver should have access to either a floatation device or pool edge to support them at the end of the breath hold. Dynamic Apnea This session should be conducted in a swimming pool or similar confined water.  A swimming pool of at least 20m in length is recommended. The student should have access to either a pool  edge or floatation device to support them on surfacing. Open water dives These dives should be conducted in open water with a fixed line to be used as a point of reference by the student. This line should be sufficiently buoyed and weighted.

  • The line should be at least 6mm in diameter.
  • A dive flag must be visible.
  • A medical kit must be available
  • A mobile phone must be available

Course schedule:

Day 1:

  • Introduction to FreeDiving – Freedive Disciplines and categories
  • 11 basic safety rules.
  • Breathing as a preparation for a dive or a static breath hold.
  • Working with a partner/buddy – The role of the dive buddy and it’s importance.
  • Effects of the water environment on the diver – Depth, pressure, changed sense perception.
  • Physiology of FreeDiving – Air spaces, Breathing, cardio-vascular/respiratory system
  • Briefing before 2nd water session.
  • Physiology of FreeDiving – Air spaces, cardio-vascular/respiratory system (Part 1).
  • Breathing techniques – Breathing, Hyper, Hypo u0026amp; Proper Ventilation.
  • Static sessions (CO2 table), Relaxation for FreeDiving.
  • Dynamic session (FRC drill), Technique, Streamlining.

Day 2:

  • Equalisation techniques – Valsalva (mentioning of frenzel).
  • Equipment for FreeDiving – choosing the proper equipment.
  • Basics of FreeDiving emergencies and the proper response.
  • Blackouts, LMCs and the way to deal with them
  • Open water session 1 – The duck-dive, Kicking, safety, equalisation
  • Open water session 2 – Streamlining, Emergencies, Safety, Turns
  • Basic Nutrition for good performance.
  • Basics of training for free diving – breathing exercises, apnea tables (wetu0026amp;dry), aerobics u0026amp; anaerobic.

CERTIFICATION PROCEDURES Freedivers who complete all the performance requirements be certified as a Apnea International Stage A Freediver. Otherwise the student has to complete all the missing requirements by joining on the next course for completion of those requirements missed. A certification request is sent to AI though the Registration System.

EQUIPMENT

Required Student Equipment – mask, fins or monofin, snorkel, appropriate exposure protection, lanyard (if circumstances require, see above). Required Instructor Equipment – mask, snorkel, fins or monofin, appropriate exposure protection, stop watch, depth gauge, floatation device, guide line, first aid kit, oxygen administration kit (in countries where this is permitted by local law) Optional Equipment – nose clip, goggles, bottom plate, tags, lights, weight belt, underwater video camera. pdf-sStage A Standards

Course overview:

The stage B course is designed to enhance the knowledge gained on the Stage A course and provide insights into the physiology of the human body. This course will explain the dive response, advanced breathing techniques, relaxation, and equalisation techniques required for deeper freediving. At the end of the course the students will become familiar with the following:

  • Advanced Equalisation techniques
  • Dive u0026amp; training plans
  • Breathing techniques for deeper freediving
  • Freedive Physiology
  • The dive response
  • Streamlining
  • Nutrition

Depth Rating: 30m At the end of the course the students will become familiar with the following:

  • Safety rules u0026amp; procedures
  • Dive u0026amp; training plans
  • Diving u0026amp; equalise techniques
  • Freedive Physiology
  • Solving expected/unexpected problems
  • Risk management

Key standards:

To enrol in the Stage B course the applicant must:

  • Be 17 years old or over (or 14+ with a written u0026amp; approved letter from parents)
  • Be able to swim u0026amp; sustain himself in the water (with u0026amp; without fins).
  • Be healthy
  • Hold an AI Stage A certificate or equivalent.

INSTRUCTOR SUPERVISION:

  • The stage B course may be conducted by an Active Apnea International Instructor with current CPR and First Aid training (completed within the last two years). The instructor must carry liability insurance for teaching FreeDiving.
  • The maximum student diver-to-instructor ratio for open water training dives is four students per instructor (4:1).
  • The maximum student diver-to-instructor ratio for confined water training dives (static+dynamic) is eight students per instructor (8:1).
  • The maximum student diver-to-instructor ratio in theory lessons or other ‘dry’ activities is eight students per instructor (8:1).

ADMINISTRATION AND PAPERWORK:

  • Before commencing any in-water training, each student freediver must complete the following documents for students aged under 18 years, both must be co-signed by a parent or guardian:
  • RSTC Medical Statement – this must be completed in full with students marking YES or NO to each of the medical conditions listed.  If the student answers YES to any condition, they are encouraged to seek medical approval before taking part in any in-water activity. Whether or not the student is then accepted onto the course is left at the discretion of the instructor.
  • Students above the age of 42 are recommended to do a cardiovascular stress test.
  • Enrolment form for each student.
  • Apnea International Liability Release.
  • The AI Instructor should hold these documents on file for a minimum of seven years.

To conduct a Stage B FreeDiving course, the following is to be included:

  • Total course duration – 20 hours- it is recommended to allow 3 days for this course.
  • 4 Theory sessions
  • 3 open water dives
  • 1 static session.

Course outline:

The subjects covered in the course:

  • The dive response
  • Physics of Freediving – DCS, Narcosis, Gas laws
  • Physiology – Muscles, energy systems
  • Breathing techniques for advanced freediving
  • Pranayama
  • Nutrition
  • Dive planing
  • Relaxation
  • Nutrition
  • Advanced equalisation (Frenzel)
  • The Glide
  • “The sweet spot”
  • Turns

KNOWLEDGE DEVELOPMENT

  • The theory sessions will take place in a proper environment – a quite room/class.
  • Each student must be provided with the Apnea International Stage A manual
  • Powerpoint presentations and teaching slates are provided.
  • The instructor may use AI’s Instructor CD/DVD for Stage B as a supplement to the course, showing the students videos of FreeDiving and proper techniques and the different categories of FreeDiving.

Confined water dives (Static apnea and Dynamic apnea)

Static Apnea This session should be conducted in a swimming pool or similar confined water. The student freediver should have access to either a floatation device or pool edge to support them at the end of the breath hold. Dynamic Apnea This session should be conducted in a swimming pool or similar confined water.  A swimming pool of at least 20m in length is recommended. The student should have access to either a pool  edge or floatation device to support them on surfacing. Open water dives These dives should be conducted in open water with a fixed line to be used as a point of reference by the student. This line should be sufficiently buoyed and weighted.

  • The line should be at least 6mm in diameter.
  • A dive flag must be visible.
  • A medical kit must be available
  • A mobile phone must be available

Course schedule:

Day 1:

  • The dive response – different aspects of the human dive response including: Peripheral Vaso-constriction, Blood-shif, Bradicardia, Splenic contraction and more. We discuss ways of triggering and manipulating it.
  • Relaxation for CW diving (part 1).
  • Breath-hold training (O2 Table)

Day 2:

  • Equalisation techniques – Frenzel.
  • Aware breathing
  • Open water session 1 – Finessing the movement. Max’ depth- 25m
  • Open water session 2 – Equalisation, Turns
  • Fitness and nutrition for freediving

Day 3:

  • Pranayama
  • Relaxation techniques (part 2)
  • The sweet spot
  • Open water session 3 – Depth training.
  • Finding the Sweet spot
  • Max Depth – 30m
  •  

CERTIFICATION PROCEDURES

Freedivers who complete all the performance requirements be certified as a Apnea Australia Stage B Freediver. Otherwise the student has to complete all the missing requirements by joining on the next course for completion of those requirements missed. A certification request is sent to AI though the Registration System.

EQUIPMENT

Required Student Equipment – mask, fins or monofin, snorkel, appropriate exposure protection, lanyard (if circumstances require, see above). Required Instructor Equipment – mask, snorkel, fins or monofin, appropriate exposure protection, stop watch, depth gauge, floatation device, guide line, first aid kit, oxygen administration kit (in countries where this is permitted by local law) Optional Equipment – nose clip, goggles, bottom plate, tags, lights, weight belt, underwater video camera. pdf-sStage A Standards

Course overview:

The Stage C course is Apnea International’s most advanced course. It is aimed for experienced freedivers and is actually a personalised approach to high level freedive training. This course is also the first “leadership level” and enables the diver to conduct our “Skindiver” program and assist an instructor in running courses. At the end of the course the students will become familiar with the following:

  • Mental management techniques for high performance freediving
  • Deep equalisation – VTO and Mouth-fill
  • Advanced breathing techniques
  • Pace and rhythm
  • Streamlining and energy optimisation
  • Methodology of conducting a session
  • Psychology and goal setting
  • Training Cycles

Depth Rating: 40m+

Key standards:

To enrol in the Stage C course the applicant must:

  • Be 17 years old or over (or 14+ with a written u0026amp; approved letter from parents)
  • Be able to swim u0026amp; sustain himself in the water (with u0026amp; without fins).
  • Be healthy
  • Hold an AI Stage B certificate or equivalent.

INSTRUCTOR SUPERVISION:

  • The stage C course may be conducted by an Active Apnea International Instructor with current CPR and First Aid training (completed within the last two years). The instructor must carry liability insurance for teaching FreeDiving.
  • The maximum student diver-to-instructor ratio for open water training dives is four students per instructor (4:1).
  • The maximum student diver-to-instructor ratio for confined water training dives (static+dynamic) is eight students per instructor (8:1).
  • The maximum student diver-to-instructor ratio in theory lessons or other ‘dry’ activities is eight students per instructor (8:1).

ADMINISTRATION AND PAPERWORK:

  • Before commencing any in-water training, each student freediver must complete the following documents for students aged under 18 years, both must be co-signed by a parent or guardian:
  • RSTC Medical Statement – this must be completed in full with students marking YES or NO to each of the medical conditions listed.  If the student answers YES to any condition, they are encouraged to seek medical approval before taking part in any in-water activity. Whether or not the student is then accepted onto the course is left at the discretion of the instructor.
  • Students above the age of 42 are recommended to do a cardiovascular stress test.
  • Enrolment form for each student.
  • Apnea International Liability Release.
  • The AI Instructor should hold these documents on file for a minimum of seven years.

To conduct a Stage C FreeDiving course, the following is to be included:

  • Total course duration – 4 days
  • 6 Theory sessions
  • 6 open water dives
  • 1 static session
  • 1 Dynamic session

Course outline:

The subjects covered in the course:

  • KNOWLEDGE DEVELOPMENT
  • Mental management systems for Freediving
  • Goal Setting
  • Nutrition
  • Dive planning
  • Technique
  • Breathing
  • Limiting factors in Freediving
  • Balance
  • Equalisation – Mouth-fill / packing / RV
  • Advanced Pranayama
  • FRC diving
  • CNF, FIM, VW
  • Strategies for increasing depth and training efficiency.

KNOWLEDGE DEVELOPMENT

  • The theory sessions will take place in a proper environment – a quite room/class.
  • Each student must be provided with the Apnea International Stage C manual
  • Powerpoint presentations and teaching slates are provided.
  • The instructor may use AI’s Instructor CD/DVD for Stage C as a supplement to the course, showing the students videos of FreeDiving and proper techniques and the different categories of freediving.

Confined water dives (Static apnea and Dynamic apnea)

Static Apnea This session should be conducted in a swimming pool or similar confined water. The student freediver should have access to either a floatation device or pool edge to support them at the end of the breath hold. Dynamic Apnea This session should be conducted in a swimming pool or similar confined water.  A swimming pool of at least 20m in length is recommended. The student should have access to either a pool  edge or floatation device to support them on surfacing. Open water dives These dives should be conducted in open water with a fixed line to be used as a point of reference by the student. This line should be sufficiently buoyed and weighted.

  • The line should be at least 6mm in diameter.
  • A dive flag must be visible.
  • A medical kit must be available
  • A mobile phone must be available

Course schedule:

Day 1:

  • Goal Setting
  • Breathing
  • Static session – Combined table
  • Training cycle
  • Dynamic session – CO2 table

Day 2:

  • Timing, pace, rhythm
  • Structuring the dive
  • Ocean dive 1 – Pace, rhythm, turns, technique (Max’ 30m)
  • Ocean dive 2 – Safety

Day 3:

  • Advanced Pranayama
  • Mental management
  • Ocean dive 3 – Depth
  • Mouth-fill
  • Ocean dive 4 – Glide, relaxation, VWT

Day 4:

  • Limiting factors in Freediving
  • Ocean dive 5- CNF, FRC
  • Methodology
  • Ocean dive 6- Mouth-fill, FIM
  • Nutrition

CERTIFICATION PROCEDURES Freedivers who complete all the performance requirements be certified as a Apnea Australia Stage C Freediver. Otherwise the student has to complete all the missing requirements by joining on the next course for completion of those requirements missed. A certification request is sent to AI though the Registration System.

EQUIPMENT

Required Student Equipment – mask, fins or monofin, snorkel, appropriate exposure protection, lanyard (if circumstances require, see above). Required Instructor Equipment – mask, snorkel, fins or monofin, appropriate exposure protection, stop watch, depth gauge, floatation device, guide line, first aid kit, oxygen administration kit (in countries where this is permitted by local law) Optional Equipment – nose clip, goggles, bottom plate, tags, lights, weight belt, underwater video camera. pdf-sStage A Standards

Guidelines: OPEN WATER DIVES!

These dives should be conducted in open water with a fixed line to be used as a point of reference by the student.
This line should be sufficiently buoyed and weighted.
The line should be at least 6mm in diameter.
A dive flag must be visible.
A medical kit must be available
A mobile phone must be available
Session goals:

Students will understand the importance of the different stages of a training session (Stretching, relaxation, water segment).
Students will know how to perform a buoyancy check for ocean training
Students will practice working as a team- Active / passive safety.
Students will learn the duck dive, kicking styles and different stages of a CW dive.
Students will perform a rescue of an unconscious diver.
Stages of teaching:

Meet at the allocated location
Perform a gear check.
Perform a short Stretching session. Emphasis on working with the breath, slow stretch and the importance of stretching.
perform a short Equalisation session focusing on timing and technique.
Briefing for ocean training- General

Location dependant considerations (rock hopping / boat, currents…)
Safety considerations
Safety gear (O2 / first aid kit / mobile phone / epirb…)
Sea Conditions / entry and exit points.
Gear
Hydration
Communication….
Briefing for Ocean training- Specific

Buddy system
Active / passive safety
Recovery breathing
Surface protocol
Safety
relating to the line
Boats…Schedule
First session

Enter the water and perform a buoyancy check
Full breath to float around the upper chest
Exhale to float around mask height
perform 3min Facial immersion holding the line / float / boat / shallow water
Demo a DuckDive
preparation
Signalling (two breaths, one breath..)
positioning in relation to the current and line.
Remove snorkel
EQ
Kick forward to gather momentum
Drop arms
Roll head
Roll body
Lift one / two legs.
Kick once fully submerged.
Dive to 3-5m
Turn and glide to the surface
Hook followed by SP
Follow with DuckDive practice.
5m dive TAG (Touch And Go). Pull line and glide to surface
5m dive STA, Pull line and glide to surface
8m dive TAG, Pull line, kick three times and glide
8m STA, Pull line, kick three times and glide
10m TAG. Check buoyancy on the bottom (aim for neutral).ACTIVE safety.
13m, 16m, 18m – Focus on glide.
Break
Second Session

Brief Emergencies.
Bring bottom plate up to 10m
Perform a dive to 10. 5 sec static, Remove fin and place above head. Swim up. Active safety.
Perform dive to 10. Flood mask. Press on top of mask and swim up with head slightly raised (Water will drain).
Rescue drill- Active.
Diver 1 swims to 10. 5 seconds later diver 2 swims down. Diver one blacks out at 6-10m.
Arms under armpits, lock elbows, bring diver up above head and swim in normal pace to the surface.
On the surface- back to waves, thread the arm under the head, remove mask, blow on face, talk to the diver.
if time permits- practice towing for 20m.
Rescue drill- Passive.
Diver dives to 10m, safety on the surface.
Diver begins ascent and blacks out around 5-8m.
As soon as safety notices the escaping bubbles – dive down and perform rescue including surface portion.
Debrief.
For the safety session – first two dives are performed in pairs – each pair simulates a real session. For the rescue – perform the first near the line. Second rescue to be performed a few meters away to simulate a real Spearfishing / Photography session. pdf-sprocedures Ocean Stage A

Guidelines: Static Apnea This session should be conducted in a swimming pool or similar confined water. The student freediver should have access to either a floatation device or pool edge to support them at the end of the breath hold. Dynamic Apnea This session should be conducted in a swimming pool or similar confined water. A swimming pool of at least 20m in length is recommended. The student should have access to either a pool edge or floatation device to support them on surfacing. Session goals:

Students will understand the importance of the different stages of a training session (Stretching, relaxation, water segment).
Students will understand the logic behind training CO2 tolerance.
Students will practice working as a team.
Students will practice coaching and perform a rescue of an unconscious diver.
Students will practice DYN and will experiment with different kicking styles.
Stages of teaching:

Meet at the pool
Perform a gear check – conduct a quick gear session in the event of not doing this at the shop.
Perform a Stretching briefing followed by a 5-15min stretching session. Emphasis on working with the breath, slow stretch and the importance of stretching.
Briefing for pool training- General

Location dependant consideration
We represent the sport / club…
Notification of lifeguards
Securing a lane
Gear
Hydration
Safety
Communication….
Briefing for pool training- Specific

Buddy system
Tapping
Recovery breathing
Surface protocol
Safety
Entry and exit from the poolSchedule
Static

Enter the water and perform 3min Facial immersion
Perform FRC hold to first urge followed by Hook breaths and SP
Recover
Perform Full lung (80-90%) to first urge followed by Hook breaths and SP
Divide into pairs, introduce stop watch, timing and tapping
Perform inhale hold to first Contraction + a bit longer (10-20sec depending on the students). Measure first contraction time.
Explain CO2 table and perform with first contraction time rounded up to the nearest 10sec block.
During the table – monitor students and provide instructions for relaxation (Sight/sound/story/routine/heart rate…)
If students don’t have a contraction- add an extra 10sec to the next hold.
Last hold (45sec recovery)- Can hold longer with proper tapping and SP.
Swap sides.
Explain the logic behind the table.
Brief pool rescues
Demo rescue on two students
Practice rescue
Break
Dynamic

Brief DYN
Schedule
Enter water
Test Buoyancy
FRC Drill
Perform Delay drill/Experiment
20-30 sec FRC hold
Swim 20-25m with active safety
Recover
FRC swim 20-25m
Hold 20-30sec.
Explain the results
Technique
Arms up
Arms down
Large kicks
Small fast kicks
Medium kicks
Resistance (head up/ head down/ arms bent)
Sweet spot – find the best pace and amplitude.
Longer swim with active safety
Rescue drill.
Debrief.
pdf-sprocedures Pool Stage A

Guidelines: Static Apnea This session should be conducted in a swimming pool or similar confined water. The student freediver should have access to either a floatation device or pool edge to support them at the end of the breath hold. Dynamic Apnea This session should be conducted in a swimming pool or similar confined water. A swimming pool of at least 20m in length is recommended. The student should have access to either a pool edge or floatation device to support them on surfacing. Session goals:

Students will understand the importance of the different stages of a training session (Stretching, relaxation, water segment).
Students will understand the logic behind training CO2 tolerance for Surfing.
Students will execute various levels of Breath-hold tables.
Students will practice working as a team.
Students will be able to perform an FRC hold of at least 45 seconds.
Students will practice DYN and will experiment with different kicking styles.
Stages of teaching:

Meet at the pool
Perform a gear check Students need a mask / goggles, wetsuit and fins (if bodyboarding).
Perform a Stretching briefing followed by a 5-10min stretching session. Emphasis on working with the breath, slow stretch and the importance of stretching.
Briefing for pool training- General

Location dependant consideration
We represent the sport / club…
Notification of lifeguards
Securing a lane
Gear
Hydration
Safety
Communication….
Briefing for pool training- Specific

Buddy system
Tapping
Recovery breathing
Surface protocol
Safety
Entry and exit from the poolSchedule
Static

Enter the water and perform 3min Facial immersion
Perform FRC hold to first urge followed by Hook breaths and SP
Recover
Divide into pairs, introduce stop watch, timing and tapping
Perform FRC hold to first Contraction + a bit longer (10-20sec depending on the students). Measure first contraction time.
CO2 Table
Explain CO2 table and perform with first contraction time rounded up to the nearest 5sec block. Table starts at 01:30 and drops to 00:15
During the table – monitor students and provide instructions for relaxation (Sight/sound/story/routine/heart rate…)
If students don’t have a contraction- add an extra 5sec to the next hold.
Last hold can be repeated.
Swap sides.
Explain the logic behind the table.
Relaxation Table
Hold to First Contraction
Hook breath plus 4 breaths (around 20 seconds)
Repeat 4 times
Safety diver adds distractions
Objective is to maintain focus and get into a relaxed state regardless of external stimulation.
Drop drill with simulated Hold-down
Student on the side of the pool- Perform a few squats or other HR increasing drills / Student can be in the water and perform a 25m swim instead.
Drop into water head first on FRC (provide nose clip)
Curl into ball and protect head. Count 3-5 and open up (or remain curled depending on conditions)
Instructor rolls / pushes/ adds stress
20-30sec hold followed by a tap to come up
3 Hook breaths followed by another 3 similar dives on inhale
Do not “Over stress the students. Increase intensity as needed
Explain pool rescues
Debrief
Break
Dynamic

Brief DYN
Schedule
Enter water
FRC Drill
Perform Delay drill/Experiment
20 sec FRC hold
Swim 20m with active safety
Recover
FRC swim 20m
Hold 20sec.
Explain the results
Do not push students
Technique
Explain streamlining and the logic behind energy conservation
Hypoxic swim drill
Swim fast for 12.5m
FRC dive 12.5m
Come up, 2 hooks
FRC/ full lungs dive 12.5m
2 hooks and dive
repeat as needed
Hypoxic option 2
12.5m sprint on the surface
12m underwater swim
12.5m swim
12.5 dive
repeat for 50m
DYN drill 3
Swim 25m
Exhale and dive down.
Instructor rotates / pulls / pushes… for 15 seconds
Dive back to start point (same breathhold)
Can be done with a board and leg-rope when possible (Recommended)
Repeat after recovery.
Debrief.
pdf-sprocedures B4S

Teaching Resources – Downloads

Incident Report

Use the following link to access a form for reporting any incident (SWB / Injury…) you wish to report to AI. This information will be stored in the system and could help you in case there are any future developments which relate to the original incident