TRAINING RHYTHM

MON

Dry Day

TUE

Water Day

WED

Water Day

SAT

Water Day

SUN

Water Day

THU

Dry Day

FRI

Day Off

• Just like your water days, our dry days start with an hour-long yoga session specifically designed for freedivers. The focus in these sessions is to encourage recovery while enhancing flexibility, breath control and lung capacity.

• Return for an evening of masterclasses, lectures and workshops in the classroom and on our rooftop. This will conclude with group EQ training and guided breathwork.

Help your body recover by focusing on the mind. Touchdown’s dry days are just as important as our water sessions and will help you extend your breath-hold, enhance relaxation, and prepare for deeper dives. While you'll have more free time on these days, we also encourage active recovery and dry training. Remember, freediving is 80% mental and physiological adaptation and we help you hone these skills through tailored dry-day sessions. You’ll return to the next Water Day with improved equalization, breath control, and focus. .

• In the evening we meet for technique refinement sessions. This includes bespoke workshops and lectures to learn more about how to tailor your diving specifically to your needs. There’s also group EQ practice with EQ training tools like ‘the bubbler’.

• We conclude the evening with a group guided breathwork session to help calm the nervous system and ease into the evening. This includes some light breathholds, and concludes around 8pm.

• Following Blue Hole water sessions, enjoy lunch with fellow divers at Aqua Marina restaurant and reflect on your session with your buddies. Touchdown can provide you with nutritional guidance to help support your lung function and recovery.

• The group then travels back to Dahab, after which students are encouraged to rest and decompress for a few hours (it’s very common to nap after intense water sessions, and we encourage it). Our afternoon schedules vary but we also offer optional active recovery sessions every day, including bike rides, workouts, and sauna/ice bath sessions.

• You’ll have more than two hours to train in the water with elite coaches and on state-of-the-art freediving equipment. These sessions are all about depth progression and technique refinement.

• Each student’s training schedule is tailored toward their needs and will start with warm-up dives focusing on relaxation and technique.

• You’ll then move onto progressive depth training tailored to your comfort and goals and may work on targets like freefalling technique, relaxation at depth, and mental adaptation.

• We start with early-morning guided yoga sessions at the school, focusing on targeted movements that improve flexibility, breath control, and lung capacity. Students then take a scenic 20-minute drive to the Blue Hole to begin our sessions.

• Before getting into the water, you’ll be guided through breathing and equalization training drills designed to optimize your Frenzel and Mouthfill techniques. Our groups practice several breath hold exercises to enhance lung efficiency, flexibility of breathing muscles, and relaxation.

Our schedule allows you to live and breathe the full freediver lifestyle, but be ready to put the work in! Diving in the perfect training environment at Dahab’s Blue Hole, our water days are intense yet rewarding sessions designed to help you push your limits safely. Each dive is customized to your skill level - whether you’re a beginner or pushing for deeper depths. Instructors observe and record your dives, ensuring real-time guidance and safety.