Training with AFC 

The Auckland Freediving club is committed to providing quality training and development opportunities for our members. As part of this, we provide regular sessions each week where senior members provide structured training plans for members to follow. To share this work amongst the senior members of the club and also to provide our members variety in training techniques and approaches, members are rostered on to run a specific month throughout the year. See below for each training location and the responsibilities for the person who is rostered.


What Happens?

Once you have completed the initial induction, training settles into a pattern of dynamic and/or static pool training, and depth session on Thursday evenings and weekends. Training sessions are run by senior members who will structure the sessions to fit with specific goals. This includes helping our members improve their personal best performances (we have regular ‘PB’ nights), as well as training for specific club and national freediving events.

When and Where?

We have regular training sessions most weekdays, plus ad hoc training sessions that you can find on our Facebook page. Note we do not have training on public holidays or in the event of pool closures. Check Facebook or the Training Roster for the latest information. If there is no session lead or Facebook event, contact us to see if training is going ahead. 

Check Facebook or the Training Roster for the latest training schedules.


Tepid Baths

7:00pm - 8:30pm


West Wave

Pending Interest 



6:45pm - 8:30pm


North Shore

Apr-Sep: AUT

7:00pm - 8:30pm

Sep-Mar: Lake Pupuke


Ad Hoc

Any time, any day. Check the AFC Events or Facebook page.

Training Plans

Head to our Members Downloads section to check out some sample training plans to get ideas for leading a training session. If you are looking for quick inspiration try out some of the below.

Pool CO2 Training Ideas

  • 25’s with 40/30/20/10/1b/10/20/30/40s breathe up, Adv 25’s with 20,15,10,5,1b,5,10,15,20s.
  • 25’s alternate swimming, Adv 50’s alternate swimming.
  • 25’s with 25 sec breathe up, Adv 50’s with 50s breathe up.
  • 25’s @ 50s starts, Adv 50’s @ 1’40’’ starts.
  • 10No 25 minimum total duration, Adv 10No 50’s min total duration.
  • 10xstatic 45sec duration with one breath between, advance 10x static 1’15”

Pool O2 Training Ideas

  • 10x 50m 2’30” breathe up, Adv 10x 75m 2’30” breathe up.
  • 4 swims at 85, 75, 75, 75% true max.
  • Good to start session with O2, follow with technique.

What to Bring?


  • Wetsuit (5mm recommended)
  • Mask OR Goggles & Noseclip
  • Snorkel (optional)
  • Stopwatch (waterproof, optional)
  • Towel


  • Mask OR Goggles & Noseclip
  • Fins (preferably full foot)
  • Snorkel (for Safetying)
  • Neck weight
  • Weight Belt
  • Thin wetsuit
  • Towel



  • Mask
  • Fins (preferably full foot)
  • Snorkel 
  • Weight Belt
  • Wetsuit (5mm recommended)
  • Towel


Tepid Baths

Monday Night Training

Tepid Baths - City Centre

Every Monday
7:00pm to 8:30pm

West Wave

West Wave Pool and Leisure Centre - Henderson

Every Tuesday -

8:00pm to 9:15pm

20 Alderman Dr, Henderson, Auckland 0612


Panmure Pools

Monday Night Training

Lagoon Pool & Leisure Centre - Panmure

Every Wednesday
7:00pm to 8:50pm

Pupuke Lake

Monday Night Training

Pupuke Lake - North Shore

Thursdays Summer Only
5:30pm to 7:30pm

1A Northcote Rd,
Auckland 0622

AUT Millennium

AUT Millennium - North Shore

Thursdays Winter Only
7:00pm to 8:45pm

Auckland 0632

Never Freedive Alone

Adhoc Sessions - Anywhere

Any Day
Any Time

Keep an eye on the AFC Facebook event calendar as members often hold additional training sessions including winter lake sessions!
Pool training outside of the above scheduled sessions are pay-as-you-go.
Never train alone!