4.5-day freediving course, 9 sessions in a natural environment, beginner level
In summary
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Sports
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Duration7 days
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LevelAll levels
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DestinationVar / Giens Peninsula
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AgeFrom 16 - 75 years
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CO₂-Emissions6.2 kg CO2
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Type of stayIndependent traveler
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Languages
French
In a few words
A 4.5 day freediving course including three supervised sessions , designed for beginner to intermediate level practitioners wishing to discover freediving or consolidate their basics in a structured and safe environment.
The approach is progressive and educational , alternating between theoretical instruction and practical experience in a natural environment . You will work on the fundamentals of freediving : breathing , relaxation , stress management , body awareness , equalization , finning techniques , and underwater positioning . Each session is adapted to the level , pace , and objectives of each individual, with attentive guidance that promotes listening , safety , and individual progress .
Particular attention is paid to safety protocols , teamwork , and understanding the physiological sensations associated with immersion . Here, performance is not the ultimate goal: the emphasis is on aquatic comfort , confidence , and enjoyment underwater .
This short and intensive format allows for rapid progress while respecting the time needed for assimilation . The course takes place in a natural environment conducive to relaxation , for an immersive , enriching experience that respects everyone's limits .
The highlights
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4.5-day freediving course for beginners to intermediate levels with secure supervision
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Educational progression combining theory and practice in a natural environment
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Focus on ease, confidence and security for a serene and enjoyable immersion
Photos
Sport
Level
Freediving
The expert's opinion
Beginners welcome
In figures
Apnea
- Average duration/day: 2h30
Management
French
Jean-Luc Casares is a freediving and spearfishing instructor, bringing over 30 years of expertise in both fields. Founder of the International Freediving School training center (located on the Giens Peninsula, Hyères, Var, 83), this Hyères native has meticulously observed various freediving associations and federations. Recognizing the value of diverse training, he chose to complete several training sessions over several years. This effort aimed to consolidate his knowledge in a central location, offering a full range of training options and alternatives for everyone.
These passions led him to explore the seabed in various enchanting locations around the world. His journey allowed him to dive in the crystal-clear waters of Martinique, Guadeloupe, Brittany (to Concarneau), the Dominican Republic, the Bahamas, Mexico, Ibiza, Corsica, Indonesia (to Phuket), and then Egypt (to Sharm-el-Sheikh).
Program
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Arrival at your hotel
- Breakfast not included
- Lunch not included
- Dinner not included
Your stay begins. Arrival at the hotel.
Day 1 -
Theory of ventilation, static dry apnea, and ear compensation
- Activity Apnea
- Duration of the activity 1h
- Breakfast not included
- Lunch not included
- Dinner not included
Breathing in static apnea is an essential preparation phase aimed at optimizing comfort, relaxation, and safety before immersion or breath-holding. It does not seek to "over-oxygenate" the body, but rather to establish a calm, efficient, and physiologically appropriate breathing rhythm. Proper breathing helps reduce heart rate, release muscle tension, and promote a mental state conducive to breath-holding.
The basis of ventilation rests on slow, deep, and controlled breathing. This inspiratory/expiratory ratio directly contributes to relaxation.
It is essential to avoid any form of hyperventilation, even mild. The freediver seeks to calm the mind, slow down thoughts, and focus on the sensations of breathing.
This activity takes place at the end of the day on the same day as your arrival or the day after your arrival.
Day 2 -
Freediving and snorkeling/freediving training
- Activity Apnea
- Duration of the activity 6h per day
- Breakfast not included
- Lunch not included
- Dinner not included
This first stage of freediving training takes place over a full day at sea and constitutes an essential phase for discovering and structuring the basics. It is aimed at beginners or those at the start of their training who wish to acquire the fundamentals of freediving in a natural, safe, and supervised environment.
The day begins with a detailed briefing covering safety rules, session organization, equipment, and intervention procedures. Essential theoretical concepts are addressed: breathing techniques adapted to freediving, relaxation, stress management, basic physiological principles, equalization, and teamwork.
Practical exercises are introduced gradually, first on the surface and then underwater, focusing on water comfort, static apnea, and light dynamic apnea. Emphasis is placed on mastering sensations, relaxation, movement quality, and respecting individual limits. The depth and duration of breath-holds are adapted to each participant's level, without any focus on performance.
Throughout the day, the instructor provides constant supervision and personalized support. Time for rest, discussion, and debriefing is included to reinforce learning and adjust the progression. This first day at sea allows participants to establish a solid foundation, acquire technical skills, and experience freediving with confidence and safety.
Days 3 to 4 -
Rest
- Breakfast not included
- Lunch not included
- Dinner not included
A day of rest to regenerate and increase performance in the days to come.
Day 5 -
Freediving and snorkeling/freediving training
- Activity Apnea
- Duration of the activity 1h
- Breakfast not included
- Lunch not included
- Dinner not included
Same program as J5, with a more advanced progression.
Day 6 -
Freediving training in the sea and snorkeling/freediving, and end of the activity
- Activity Apnea
- Duration of the activity 1h
- Breakfast not included
- Lunch not included
- Dinner not included
Last day of freediving training.
Day 7
Accommodation
Access
Left pontoon number A41
Go to the starting point
Electric bike or car rental recommended
Free, yes
Price details
The price includes
- The training and all the equipment
- Accommodation according to the chosen package
- Accommodation according to the chosen package
The price does not include
- Food and water (it's advisable to prepare your balanced meal in advance): there's a food truck/restaurant nearby, but their availability varies depending on the season and day. We'll arrange this together beforehand.
- Optional certification fees for obtaining an AIDA, PADI, or FFESSM freediving diploma.
- Transportation to the starting point
- The tourist tax
- The tourist tax
Options
- Flex fare and insurance
- Meals according to the chosen package
Practical information
Specific formalities
Specifics
Before your departure, check with the embassy or consulate regarding the entry and stay requirements for your destination country. You can also find this information on the France Diplomatie website ( https://www.diplomatie.gouv.fr/fr/dossiers-pays/ ).
In the case of flights with stopovers operated by different airlines, also check the entry requirements of the countries you are transiting through.
It is your responsibility to ensure you are in compliance, particularly regarding the validity of your identity documents (for example, some countries require your passport to be valid for at least six months after your return) , visa requirements, necessary vaccinations, and health recommendations. And don't forget to consider any customs restrictions and other potential requirements of your destination or transit country.
ℹ️ Information may change up to the departure date, remember to regularly check official websites.
Equipment
Equipment provided on site
- Only freediving equipment is allowed, including the wetsuit, mask, snorkel, fins, weight belt, and weights.
Equipment to bring
- Carrying bag for your clothes and food (small cooler)
Clothing to bring
- Towel, swimsuit, and a change of clothes
