The Club: 10-Week Freedive Training

Signature Pool Training — The Full Term

This isn't a class you drop into when you feel like it. It's a full term 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.

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

Bay of Islands (both groups): your term includes full membership to The 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, and in bumping into your training mates on a Tuesday morning when neither of you felt like getting out of bed.

Who's coaching

Sacha Williamson is the founder of Freedive Aotearoa and New Zealand's top SSI Freedive Instructor Trainer, with over 25 years of professional diving behind her. She's an XPT Performance Breathing Coach and breathwork coach, holds three national certificates in sport, recreation and fitness, and is a yoga instructor specialising in pranayama. 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, 90 minutes

• Breathwork (20 min) — build CO₂ tolerance, measure your BOLT score and breathing IQ week by week
• 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 whangarei or studio paihia 

Clubs — Term 4 2026

• Kerikeri Club — Tuesdays from 26 October, Kerikeri Pool. 5pm adults. Sauna + cold plunge at the Recovery Studio, Paihia. 8 weeks 
• Kawakawa Club — Wednesdays from 14 October, Kawakawa Pool. 6pm adults. Sauna + cold plunge at the Recovery Studio, Paihia. 10 weeks
• Whangarei Club — Thursdays from 15 October, Whangarei Aquatic Centre. 4pm youth / 6pm adults. Sauna and cold plunge onsite. 10 weeks

Your investment

• $45.85/week membership ($458.50, includes the direct debit fees), or $450 in full.
• Youth: $25.85/week by direct debit ($258.50, includes the direct debit fees), or $250 in full.

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