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Dive deep into the fundamentals of pool 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 25sec or 3 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?
- Are you ready to invest into your progress?
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 & 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 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 2020.
Slow is smooth and smooth is fast
OVER 50 VIDEOS OF COURSE CONTENT:
INTRODUCTION: OVERVIEW OF THE COURSE STRUCTURE
MODULE 1 - SAFETY
Week 1
MODULE 2 - ESTABLISHING THE PHYSICAL BASELINE ON LAND & IN THE POOL
Week 2
MODULE 3 - FOUNDATIONS
Week 3
MODULE 4 - IMPORTANCE OF CO2 TRAINING
Week 4
MODULE 5 - STRENGTH TRAINING + PUSH OFF THE WALL
Week 5
MODULE 6 - OVERCOMING MOBILITY ISSUES + THE PERFECT GLIDE
Week 6
MODULE 7 - THE PERFECT ARM STROKE
Week 7
MODULE 8 - THE PERFECT KICK
Week 8
MODULE 9 - TRAINING MINDFULLY + THE PERFECT TURN
Week 9
MODULE 10 - MENTAL TRAINING + SELF CARE
Week 10
MODULE 11 - PERFORMANCE
WHAT'S NEXT???
1:1 Coaching
How does it work?
- Enrolment for the course runs from October 1st to October 8th. During this week, you'll have access to the Course Overview and Safety videos and you'll have time to organise your equipment.
- We start as a group, 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. The course concludes on December 17th.
- 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!
- The videos remain available for 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 50 easy-to-follow weekly instructional videos covering safety, technique, flexibility, strength, equipment, mindset, and more
- 1-hour group ZOOM session with me each week
- 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.
- Monthly underwater assessment
- Access to a private Facebook / WhatsApp 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
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
I’m committed to lifelong learning and finding meaningful insights through sports like swimming, tennis, and rock climbing.
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?
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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The correct way to manage fear, is to gradually broaden your comfort zone.
Alex Honnold
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.
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