Lap 4/ Wave 4 - Competitive Freediving

This course is designed for advanced competitive freedivers. As a prerequisite, you should be certified and very comfortable with the performance requirements of the Lap / Wave 3 course. As a certified L/W3 freediver you may already act as an assistant instructor and if you dream of teaching freediving yourself you may decide to advance to the Molchanovs Instructor Course and attain the Wave 2 Instructor (W2I) level.

However, not everyone wants to teach! For freedivers who have a drive for competition and performance and want to move their freediving to the next level, the Lap / Wave 4 course is the right choice.

In the Lap / Wave 4 course we address in detail how to approach competitions, how to develop a good tactic for your dives, how to train for freedive performance. We also talk about the finer details of all techniques, tapering for maximum performance, and basic periodization principles. We break down dives into segments and analytically approach each phase. In this course, you will become a freedive athlete and gain an understanding of your body energy potential and your energy systems.

The Lap / Wave 4 course is based on personal approaches shared by champions. You will get the opportunity to upgrade your theoretical knowledge and practical application from previous courses, also in terms of accident and injury prevention, dry training principles, depth adaptation, and, of course, also EQ and strategies necessary for deep diving. This course is just the start of your life as a freedive athlete, so by the end of it, you should be able to comfortably dive the following performances:
  • 5:00+ STA
  • 50+m CWT/FIM
  • 35+m CNF
  • 100+m DYN
  • 75+m DNF


  • Lap 3 OR Wave 3 certificate for Lap 4
  • Wave 3 certificate for Wave 4
  • OR completed crossover evaluation
  • AND active first aid certificate 

Passing Requirements

Pool Requirements
  • STA 5 min
  • DYNB 100m
  • DNF 75m
Open Water requirements
  • CWTB & FIM 50m
  • CNF 35m
  • CWTB Buddying 30m

Rescue 25m, Surface tow 50m & rescue breaths

Lap 4 / Wave 4 Instructor Trainers

For the latest courses, dates, pricing and details, contact our Instructor Trainers directly. Please keep in mind this is their general location but may be doing courses in other places throughout the year. 

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