Signature Pool Training 10-Week Transformation

Signature Pool Training — the full term

This isn't a class you drop into when you feel like it. It's a coached, 10-week programme of training for transformation, physically and mentally, every week, and that's the whole point. When you commit to a term, you show up. When you show up with the same people week after week, something shifts.

What we actually do

Every session starts with breathwork. From there it's a real workout: weights in the water, big ballistic movements, dynamic freedive drills, and a little Hawaiian rock running for good measure. The water carries the load, so your joints are looked after even while you're working harder than you thought you could. It's gentle on the body and brutal on excuses.

You'll build CO2 tolerance, strength, and a nervous system that stays calm when things get uncomfortable. That's why runners, surfers, CrossFitters, cyclists, rugby players and freedivers all end up in the same pool. Whatever your sport, this is the mind game underneath it, and it will make you stronger in every way.

Then fire and ice

Sessions finish with sauna and cold plunge. Hot, cold, back again. That contrast is where your body does its repair work, and where the best conversations of the night happen.

Whangārei: sauna and cold plunges are right there on site, ready for you after every session.

Kerikeri: your term includes full membership to the Recovery Studio in Paihia. Use the sauna and plunge on training day, then come back at least three times a week to keep the rhythm going. The magic isn't in one plunge. It's in the consistency.

Who's coaching

Sacha Williamson is the founder of Freedive Aotearoa and New Zealand's first female Freediving Instructor Trainer, with 26 years of professional diving and 16 years of teaching behind her. She holds a National Certificate in Sports, Fitness and Recreation, and is a Performance Breathing® certified coach and a yoga instructor. She's also right there in the pool with you. Not on the deck. In the water, doing the work alongside the group.

Is this you?

If you've been circling something for a while, wanting a challenge you can really get your teeth into, this is it. If you're after a transformation, this is it. If you want to do hard things with good people and come out the other side fitter, calmer and with a few new mates who'll hold you to it, this is it.

Spaces are capped per group.

Every session

• Breathwork (first 30 min) — build CO₂ tolerance, measure your BOLT score and breathing IQ week by week. Can't get there in time? Come straight to the pool.
• Pool work (45 min) — strength, cardiovascular control and technique, with the water protecting your joints
• Sauna + cold plunge (30 min) — recovery, resilience, and a reset for the week, on site in Whangārei or at the studio in Paihia

Term 4 2026 — two locations

• Kerikeri — Tuesdays from 13 October, 5:15pm start. 10 weeks. Kerikeri Pool opens after Labour Weekend, so week 1 is a classroom session and week 2 is static and baseline testing (BOLT score and more), venue to be confirmed. Pool training at Kerikeri Pool from 27 October. Sauna + cold plunge at the Recovery Studio, Paihia.
• Whangārei — Thursdays from 15 October, Whangārei Aquatic Centre, 6pm start. 10 weeks. Sauna and cold plunge on site.

Looking for something social and casual instead? Ask about the Social Club →

Your investment

• $45.85/week ($458.50, includes the direct debit fees), or $450 in full. Direct debit sign-up →

What comes next

After week 10 you're an alumnus. Stay in the crew with a sauna membership (from $20/week), take an ocean adventure, or earn your SSI certification.

Before you start

A short self-check health questionnaire. Two minutes. If anything flags, we'll have a chat first. The water is low-impact and forgiving on joints, hips and knees.

Questions?

Message us on WhatsApp or email info@freedive.co.nz