We strongly believe to improve performance in breath holding or apnea and the AIDA pool disciplines (see AIDA disciplines) you need regular pool training a minimum of two times per week. This is the main purpose of the High Performance Freediving Coaching program. The program uses structured, goal oriented training to improve underwater swimming technique, relaxation, CO2 tolerance, and fitness (primarily anaerobic endurance). If you want to improve performance in the depth disciplines you will ideally need to combine pool training with the advanced AIDA 3 & 4 courses. While people with natural talent can progress to AIDA 3 and 4 without training, our experience indicates that people who combine pool training with depth training progress faster and more confidently. Once you have achieved 35 to 40 metre depths you only need top ups with Ocean Fun Days to maintain “readiness” (& protection against barotrauma injury) to dive deeper for the ultimate challenge. Our website at Freediving Competitions provides a list of competitions in and around Australia for those athletes looking for the motivation to test their personal limits, to take their freediving to the next level, and reach their full freediving potential. We welcome athletes from other sports including swimming, surfing, underwater hockey, and even synchronised swimming where High Performance Freediving Coaching focusing on increased breath hold ability and safe underwater training will help in cross training, safety and performance enhancement in their sport.