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Dive deep into the DNF (Dynamic No Fins) training—learn to maintain a training diary, set meaningful goals, improve your technique, and receive guidance from me
no matter where you are in the world!
ASK YOURSELF:
- Do you need more than 30sec or 4 DNF strokes to cover 25m?
- Is your training getting dull and repetitive?
- Have you plateaued in your training progress?
- Do you want to learn how to plan, schedule, and execute your pool training to maximise your performance?
- Have you been considering hiring a coach to improve your DNF or CNF?
- Do you have mental or physical blocks holding you back from becoming the best version of yourself?
If you answered YES to any of these questions, the NO FINS, NO WORRIES Online Course is perfect for YOU, my friend!
Get on the Waitlist for EARLY BIRD GOODIES!
DNF - THE PUREST FORM OF FREEDIVING. DNF Does not stand for DID NOT FINISH :)
HERE ARE THE MAIN TOPICS WE'LL COVER:
Strength, Mobility & CO2 Tolerance
- Use bodyweight exercises to build explosive power for DNF and CNF (Constant Weight No Fins) strokes
- Incorporate DNF-specific high-intensity interval training in the water to build explosive power and endurance
- Enhance your aerobic CO2 capacity for increased power and faster recovery
- Learn how to enhance your low O2 and anaerobic adaptation
- Strengthen and lengthen your lungs and breathing muscles
DNF and specially CNF (Constant No Fins) requires unique muscle engagement and joint use compared to other pool disciplines.
I’ll guide you in building specific strength and mobility, even without a gym, so you can gracefully move through the water with a smile on your face :)
Technique
- Identify and improve your weaknesses
- Develop a stroke that suits your body's current form
- Gain clear understanding of your journey ahead
DNF involves more than perfecting arm pulls or leg kicks. Inefficient wall push-offs, incorrect buoyancy, and poor timing can all negatively affect your performance.
I’ll guide you in addressing these factors and working specifically with your body to achieve the best possible outcome.
Mindset
- Use visualisation and meditation as powerful tools
- Learn how to direct your "inner voice" for optimal performance
- Learn how to plan and execute your dives effectively
Where the mind goes, the body follows. A training mindset focuses on growth, directing your attention to daily improvements.
Consistency is key, and the journey is much smoother with proper guidance from an experienced coach. My own freediving performance skyrocketed after I began training with "Coach of the Champions," Martin Zajac (pictured in Egypt) in 2024.
Slow is smooth and smooth is fast
You can expect to:
- Improve your understanding of how to efficiently train, not only DNF
- Eliminate weaknesses in your technique, strength and mobility
- Set up your own pool and land training sessions to achieve your goals
- Improve your CO2 tolerance
- Boost your performance, health, stamina and overall fitness
- Connect with supportive freediving community
How does it work?
- Enrolment for the course runs from February 3rd - February 10th, 2025. During this week, you'll have access to the Course Overview and Safety videos and you'll have time to organise equipment for the course.
- We start as a group from Feb 10th, and you'll benefit most from keeping up with the training week by week. However, you can progress at your own pace if life gets in the way.
- Ideally, you can dedicate at least 2 sessions per week to pool training and several 30-minute sessions to land training
- Each week, I release the next step in your journey to prevent you from feeling overwhelmed. Learn, implement, and practice each step before moving on to the next, allowing you to achieve long-term change
We will be talking about DNF but DNF does not mean DID NOT FINISH!
- Depending on your level of subscription, the videos can remain available for up to one year, so you can take your time to complete the course, if you need to
- You reinforce your training through guided sessions and can track your progress in the training diary
- As you make your way through the course, you develop an understanding for pool training of any discipline, so that you can sustain the training on your own when the course has finished
What’s included?
- Over 60 easy-to-follow weekly instructional videos covering safety, technique, flexibility, strength, equipment, mindset, and more
- Incredible Community of like-minded freedivers around the world
- Join me each week for a live session where you can ask questions, get answers, and overcome any challenges
- Beginner / Intermediate / Advanced options for pool and land training sessions
- Underwater videos with commentary and footage of my training sessions, so you can see techniques in action
- Guidance on setting up effective training session
- Detailed lessons for improving all aspects of Dynamic No Fins (DNF): push off the wall, glide, arm stroke, kick, and turns
- Underwater assessment
- Access to a private group to share your experiences with others
- Insights into CO2 training
- Hand outs and pre-designed spreadsheets to save your time
- Apps and gear recommendations
- Weekly challenges
12-Week Step-by-Step Program to Elevate Your No Fins and More:
INTRODUCTION: OVERVIEW OF THE COURSE STRUCTURE
Week 1
MODULE 1 - SAFETY + EQUIPMENT
Week 2
MODULE 2 - ESTABLISHING THE PHYSICAL BASELINE ON LAND & IN THE POOL
Week 3
MODULE 3 - FOUNDATIONS
Week 4
MODULE 4 - IMPORTANCE OF CO2 TRAINING
Week 5
MODULE 5 - STRENGTH TRAINING + PUSH OFF THE WALL + GLIDE
Week 6
MODULE 6 - OVERCOMING MOBILITY ISSUES
Week 7
MODULE 7 - DEVELOPING YOUR PERFECT ARM STROKE
Week 8
MODULE 8 - DEVELOPING YOUR PERFECT KICK
Week 9
MODULE 9 - TRAINING MINDFULLY + DEVELOPING YOUR PERFECT TURN
Week 10
MODULE 10 - MENTAL TRAINING + SELF CARE
Week 11
MODULE 11 - PERFORMANCE
Week 12
MODULE 12 - NEXT ADVENTURES
Sample Lesson
How to Setup the Perfect Buoyancy
I hope this sample lesson from week 2 gives you a sense of my presentation style and personality. It’s important to feel comfortable with your coach or instructor, as everyone has a unique approach.
My style is straightforward, no-fuss, and informative.
I invest a lot of time and effort into filming and editing to ensure that your time is well spent, the information is clear and to the point, and that you gain the most from each lesson.
GOT ANY QUESTIONS?
Get in Touch!
The journey of a hundred laps begins with a single stroke
MEET YOUR COACH
GUINNESS WR HOLDER WITH OVER 15 YEARS OF FREEDIVING EXPERIENCE
Hi! I’m Michaela
Freediving is my superpower and a way of life. I consider myself incredibly lucky to be able to do what I love and share it with others.
For over 10 years I’ve been ‘obsessed’ about the beauty, power and technicality of DNF - Dynamic No Fins. If you’re a freediver, you’ll agree that DNF (Dynamic No Fins), and specially CNF (Constant Weight No Fins) are the most difficult disciplines to execute because they are so pure. There is nowhere to hide and there are no fins to propel you forward, just your own body.
I still remember the day, about 15 years ago, when I first tried DNF in the pool in Sydney. I kicked but ended up moving backwards, and despite pulling with my arms, my legs didn’t seem to contribute much. Does that sound familiar?
How you breathe reflects how you live: fast and shallow, or deep, slow, and mindful.
YOUR INVESTMENT
Level 1
USD$ 262
One-off payment
- No Fins, No Worries Course
- 15 weeks of access
- One-time payment
- Limited to 50 participants
Level 2
USD$ 523
3 monthly payments of $175
- Everything in Level 1
- Access to Community
- 1-year access
- Limited to 30 participants
Level 3
USD$ 785
3 monthly payments of $262
- Everything in Levels 1 & 2
- 1:1 Coaching
- Unlimited access
- Limited to 5 participants
For perspective, traditional 1:1 coaching often costs USD $260/month, typically offering just a training plan and maybe a phone call. That’s it.
With No Fins, No Worries, your investment provides so much more:
🌊 A comprehensive 12-week program designed to transform your freediving skills
🌊 Access to a vibrant community of like-minded freedivers
🌊 Weekly meetups, daily updates, and challenges to keep you inspired
🌊 The opportunity for personalised 1:1 coaching (Level 3)--> Learn More
All of this, for less than the cost of two months of basic coaching!
When you consider the depth of learning, the connection with a passionate community, and the lifelong skills you’ll gain, the value speaks for itself.
NEXT COURSE STARTS IN:
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100% MONEY BACK GUARANTEE
I want you to experience the No Fins, No Worries course and see its impact on your training without any risk. You can join the course with complete peace of mind and determine if it’s the right fit for you. If it’s not, simply email me within 7 days of starting the course, and I’ll issue a full refund, no questions asked.
FREQUENTLY ASKED QUESTIONS:
Is this course for me?
How much time do I need to invest each week?
What if I get stuck?
What about different time zones if I’m outside Australia?
Do I have to complete the course within 12 weeks?
STILL HERE?
Hold your breath with me as I complete 100 meters with just 8 strokes! Mastering the art of Dynamic No Fins (DNF) is where mind and body align, turning each stroke into pure joy and propelling you further and deeper.
This video is now 2 years old, 4.6 million views later, I’m on a new mission: to complete 100 meters in less than 8 strokes in a 50-meter pool! A longer pool means slower speed, more glide, extended dive time, increased CO2 buildup, and potentially lower O2 levels. Stay tuned to see how I adapt and improve in this challenge!
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