After the pathway
Core capabilities
- 01Frenzel equalization technique
- 02Depth diving to 20m with proper duck dive
- 03Static apnea performance requirement: 2 minutes
- 04Dynamic apnea with bifins performance requirement: 40m
- 05Constant weight with bifins performance requirement: 12m
- 06Managing the mammalian dive reflex
- 07Full rescue protocol and post-dive recovery
Course content
Session-by-session pathway
6 sessions · 3 days. The pathway combines knowledge, supervised practice and competency-based review.
Knowledge & preparation
- Theory1 hr 30 min
Objectives
- Frenzel equalization technique
- Review the breathing cycle, equipment and safety procedures
Core activities
- Review knowledge, personal goals and participation readiness
Target capability
- Be ready to begin confined-water practice
Confined-water skills
- Pool / confined water2 hr
Objectives
- Static apnea performance requirement: 2 minutes
- Constant weight with bifins performance requirement: 12m
Core activities
- Practise static, buddy support, recovery and safety observation
Target capability
- Complete a controlled static sequence with a buddy
Safety noteAll breath-hold practice is supervised by the instructor and a capable buddy; sequence and depth are adjusted to readiness.
- Pool / confined water2 hr
Objectives
- Dynamic apnea with bifins performance requirement: 40m
- Managing the mammalian dive reflex
Core activities
- Finning, streamline, dynamic, buddy and rescue drills
Target capability
- Maintain consistent technique and buddy coordination
Safety noteAll breath-hold practice is supervised by the instructor and a capable buddy; sequence and depth are adjusted to readiness.
Application & review
Sequence, depth and completion always depend on direct instructor assessment.
- Open water2 hr 30 min
Objectives
- Frenzel equalization technique
- Depth diving to 20m with proper duck dive
Core activities
- Learn buoy-line setup, duck dive, vertical position and free immersion
Target capability
- Complete controlled dives with stable equalisation
Safety noteAll breath-hold practice is supervised by the instructor and a capable buddy; sequence and depth are adjusted to readiness.
- Open water2 hr 30 min
Objectives
- Depth diving to 20m with proper duck dive
- Managing the mammalian dive reflex
Core activities
- Practise constant weight bi-fins, turns, surface protocol and buddy support
Target capability
- Coordinate dive technique with a safe surface procedure
Safety noteAll breath-hold practice is supervised by the instructor and a capable buddy; sequence and depth are adjusted to readiness.
- Assessment2 hr 30 min
Objectives
- Constant weight with bifins performance requirement: 12m
- Managing the mammalian dive reflex
Core activities
- Rescue scenarios, remaining skills and course-criteria review
Target capability
- Receive completion feedback and a post-course training plan
Safety noteAll breath-hold practice is supervised by the instructor and a capable buddy; sequence and depth are adjusted to readiness.
This is an expected pathway. Content may be reordered for health, readiness, water conditions and instructor safety decisions.
Reference: AIDA International — AIDA 2 ↗Training approach
How coaching and progress assessment work
A comprehensive course aligned with AIDA international standards. Learn Frenzel equalization, safe diving to 20m, and develop the body awareness to thrive under pressure.
How coaches adapt the pathway
Intermediate follows a progressive framework, but sequence, repetitions and challenge are adjusted after the coach observes readiness, movement quality and safety behaviour.
- Readiness is confirmed before difficulty, distance or depth increases.
- Feedback prioritises repeatable technique and safe decision-making over a single performance number.
- The next task is selected from observed capability, not from attendance alone.
Your first real depth is a milestone. Everyone remembers theirs.
How progress is assessed
- Coach observation during preparation and technical practice.
- Application with the required supervision, communication and recovery procedure.
- A progress note identifying what is stable, what needs work and the recommended next step.
Frequently asked questions
Who is Intermediate for?
New or experienced freedivers ready for a complete pool and open-water foundation.
What are the prerequisites?
Age 18+ (16–17 with consent); swim 200m unaided or 300m with mask, fins and snorkel
How long does the programme take?
3 days / 6 sessions