Molchanovs Wave 3 / Lap 3 -Advanced Freediving

Lap 3 – Pool Master Freediver
Students learn advanced training techniques to improve upon their maximum performances. Topics include technique refinement, advancing individual efficiency, flexibility exercises, and more. The course duration is typically 3-4 days.
After completing Lap 3, you may take the depth component to upgrade to Wave 3.

Wave 3 – Open Water Master Freediver
In this advanced course, you learn to equalize below your residual volume to achieve greater depth performances and to hold your breath for over three and a half minutes. Topics include advanced relaxation techniques such as attention deconcentration and an introduction to deep Frenzel and mouthfill equalization. If you are taking the Wave 3 course, you are taught how to train in preparation to freedive comfortably to a depth of 34-40m (112-131 feet) in open water. Following the completion of Wave 3, you are permitted to act as an assistant in Molchanovs Wave and Lap courses (conditions apply) and you may also participate in a Molchanovs Instructor Course. Find instructor courses here.

As a Molchanovs Lap / Wave 3 Master Freediver you are already halfway on your journey to becoming an aquatic mammal. You will be able to comfortably dive up to 40 meters deep, demonstrate proper technique in all pool and depth disciplines and you will develop an understanding of advanced physiological and mental implications. In this course, you will also reflect on ancient freediving practices and how these transformed into modern freediving.

You will expand your mental toolbox by learning how to use attention deconcentration, which is a completely different mental approach to your dives. Your deep diving will benefit from advanced equalization approaches that combine the Frenzel maneuver either with the mouth-fill or reverse packing. There will be plenty of exercises available for you to master both of them over time. You will also learn how to simulate depth with Functional Residual Capacity (FRC) dives and how to prevent depth-related injuries. Packing, reverse packing, flexibility training and the according knowledge when and how to apply these techniques (and when not to!) will enable you to expand your limits while staying always safe.

The Lap / Wave 3 is a semi-professional certificate that enables you to act as an assistant instructor and equips you with the according level of knowledge and skills. It is also the last step towards joining a Molchanovs Instructor Course if your goal is to make a career out of freediving.

Requirements/ Prerequisites

  • Lap 2/Wave 2 certificate for Lap 3
  • Wave 2 certificate for Wave 3
  • OR completed crossover evaluation
  • AND active first aid certificate

Passing Requirements

Pool Requirements (For Lap 3 & Wave 3):

  • Static 3 min 30 sec
  • Dynamic Bifin 75m
  • Dynamic No Fin 50m

Open Water requirements: 

  • Constant Weight Bifin 34-40m
  • Free Immersion 34-40m
  • Constant No Fin 25m
  • Constant Weight Bifin Buddying 20m
  • Rescue 20m
  • Surface tow 20m

Course Fee

Wave 3: RM2,100 (includes Lap 3)

Lap 3: RM1,100