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Molchanovs Lap 1 Freediving Course Phuket — Beginner Pool Certification

No experience needed — a single day at Chalong Pool with SSS Phuket, learning freediving theory, breath-hold technique, and safety skills entirely in the pool. No open water required.

★ 4.9 · 1,116 Reviews 🏆 TripAdvisor Hall of Fame 🥇 Phuket's First Freediving School · Since 2008 🥉 2025 Viator Experience Award 🏊 Molchanovs Lap 1 Certification
Molchanovs Lap 1 freediving student training at Chalong Pool, Phuket
MOLCHANOVS LAP 1 · POOL FREEDIVING
฿5,900 /person
1 Day · Chalong Pool Only
  • — Max 3 students per instructor
  • — Full freediving equipment included
  • — Upgrade path to Lap 2 or Wave 1
Viator Experience Award Winner 2025 - SSS Phuket
★★★★★ 4.9 · 1,116 reviews
TripAdvisor & Google
Phuket's Original Freediving School
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What You Need to Know Before Booking Molchanovs Lap 1

Price ฿5,900
Duration 1 Day
Location Chalong Pool Only
Certification Molchanovs Lap 1 (Beginner)
Group Size Max 3 Students per Instructor
Skill Target 1:30 Static · 30m Dynamic

Who Is Molchanovs Lap 1 For?

Molchanovs Lap 1 is the internationally recognized pool-only starting point for freediving — here's how to know if it's the right level for you.

🏊

New to Freediving Entirely?

Never held your breath underwater before? Lap 1 is the safest way to start — pool-only, no experience required beyond being a confident swimmer (200m non-stop, unassisted).

See Program in Depth →
🎯

Not Ready to Commit to Open Water Yet?

Want to learn real freediving technique and safety skills before booking a multi-day open-water course? Lap 1 gets you there in a single day at Chalong Pool, then you decide what's next.

See What Comes Next →
🌊

Already Comfortable in Open Water?

Confident swimmer, snorkeler or spearfisherman who's fine diving in the sea already? You may not need the pool-only route — Wave 1 combines the same pool fundamentals with open water certification in one course.

See Wave 1 Course →
🔄

Already Certified Elsewhere?

Hold a certification with AIDA, SSI or PADI already? Compare all four systems and find the right level to cross over into before booking Molchanovs Lap 1.

Compare Certifications →
📚 PROGRAM IN DEPTH

Molchanovs Lap 1 Course — Program in Depth

Every Molchanovs Lap 1 course is led by our in-house Molchanovs-certified freediving instructors, at a maximum ratio of 3 students per instructor, so you get hands-on, personal attention throughout your pool day.

Molchanovs Lap 1 is Molchanovs' pool-only introduction to freediving — no open water required. In a single day at Chalong Pool, you'll learn freediving theory, equalization technique, and build toward a static breath-hold of 1 minute 30 seconds and a 30m dynamic swim with bi-fins, all under close instructor supervision.

Day 1
Full Day · Chalong Pool
  • 9:00 AMWelcome, freediving theory & safety briefing
  • 10:00 AMBreathing technique, relaxation & equalization (Frenzel) practice
  • 11:00 AMStatic apnea training — building toward 1 minute 30 seconds
  • 12:00 PMLunch break
  • 12:30 PMDynamic apnea technique with bi-fins — building toward 30m
  • 2:00 PMBuddy safety & pool rescue skills practice
  • 3:00 PMCertification assessment — static & dynamic standards
  • 4:00 PMWrap-up, results & certification
  • Static apnea: hold your breath face-down in the pool for at least 1 minute 30 seconds
  • Dynamic apnea: swim 30 meters underwater with bi-fins on a single breath
  • Equalisation technique: Frenzel technique fundamentals for consistent equalization
  • Breathing & relaxation: breathe-up routines and CO2/O2 tolerance basics
  • Buddy safety: pool rescue for a freediver performing a breath-hold at the surface (STA) or diving horizontally in the pool (DYNB)
  • Freediving theory: physiology, physics, and equipment fundamentals

All Molchanovs Lap 1 equipment is included in your course price — nothing extra to rent or buy.

  • Low-volume freediving mask
  • Long bi-fins
  • Snorkel
  • Wetsuit (tropical-weight, pool day)
  • Weight belt, sized to you
  • Molchanovs Freediver Touch digital course access
  • Minimum age: 16 years old (Molchanovs requirement)
  • Prerequisite: none beyond being a confident swimmer — no prior freediving or diving experience required
  • Swim requirement: able to swim 200m unassisted, non-stop, in a pool
  • Avoid scuba diving in the 24 hours before your course (residual nitrogen risk)
  • Eat a light meal 2–3 hours before your pool session — don't dive on a full or empty stomach
  • Bring swimwear, a towel, sunscreen, and a reusable water bottle
  • Hotel pickup is included for your pool day (Kata, Karon, Chalong, Rawai, Kamala areas)
💰 PRICING

Molchanovs Lap 1 Pricing & What's Included

One straightforward option — a full day of pool-based freediving training at Chalong Pool. No open water required.

1-Day Lap 1 Course ฿5,900 per person · pool-only, no open water
  • ✔ Full day: theory + pool skills — equalization, static & dynamic apnea technique
  • ✔ Official Molchanovs Lap 1 Certification
  • ✔ Molchanovs Freediver Touch digital course access
  • ✔ Complete equipment rental
  • ✔ Hotel transfer (Patong, Karon, Kata, Rawai, Chalong)
  • ✔ Small-group coaching — max 3 students per instructor
  • ✖ No boat trip or open water dives — upgrade to Wave 1 for open water certification
Book Lap 1 Course →
🏆 YOUR INSTRUCTORS

Meet the Team Behind Your Molchanovs Lap 1 Certification

Every Molchanovs Lap 1 course is led by a real, named freediving instructor — not a rotating cast of seasonal hires.

Florian, Molchanovs/SSI Dive & Freedive Instructor at SSS Phuket

Florian

Molchanovs/SSI Dive & Freedive Instructor

English · French

Val, Molchanovs Freediving Instructor at SSS Phuket

Val

Molchanovs Freediving Instructor

English · Russian

Constantin, AIDA Instructor & AIDA Judge at SSS Phuket

Constantin

AIDA Instructor & AIDA Judge

Freediving

Leonie, AIDA Freediving Instructor at SSS Phuket

Leonie

AIDA Freediving Instructor

English · German · Spanish

Meet the rest of our team on the full team page →
⭐ VERIFIED REVIEWS

Trusted by Freedivers Across Every Molchanovs Level

★★★★★ 4.9 · 1,116 Reviews on TripAdvisor & Google

SSS Phuket's overall rating across all diving, freediving and surf courses — TripAdvisor Hall of Fame status, built over 1,100+ verified guest reviews.

Read all 1,116 reviews on TripAdvisor →

Frequently Asked Questions

What's the difference between Lap 1 and Wave 1?
Lap 1 is Molchanovs' pool-only introduction — static and dynamic apnea skills, no open water dive required. Wave 1 adds real open-water depth training (12-20m) at Racha Yai on top of the same pool fundamentals. Many students take Lap 1 first, then upgrade to Wave 1 once they're ready for open water.
Is Lap 1 a standalone certification, or do I need to book Wave 1 afterward?
Lap 1 is a genuine standalone certification — you'll be certified to freedive in pools and act as a qualified buddy for other certified freedivers. It's entirely up to you whether you continue on to Wave 1 for open water depth.
What skills will I learn, and what's the pass standard?
To certify in Lap 1 you'll need to hold a static breath-hold of 1 minute 30 seconds and swim 30m using bi-fins (dynamic apnea) with proper technique. We also cover freediving theory, safety, and pool rescue skills.
How many students per instructor?
We keep groups small — maximum 3 students per instructor for safety and quality of coaching.
Can I do the course if I struggle to equalise?
Yes — equalisation is one of the first skills we teach. Since Lap 1 stays entirely in the pool, there's no depth pressure to manage, making it the easiest and safest place to learn proper Frenzel technique from scratch.
What should I bring to the course?
Just swimwear, a towel, sun protection, and a reusable water bottle. We provide all freediving equipment — mask, bi-fins, wetsuit, weight belt, lanyard — included in your course price. If you have your own mask or fins you're comfortable with, feel free to bring them.
Is freediving safe for beginners at Lap 1?
Yes. Lap 1 takes place entirely in a controlled pool environment with a qualified safety instructor supervising every breath-hold and dynamic swim, with a maximum of 3 students per instructor.
Can I do the course alone, or do I need a buddy?
You don't need to bring a buddy — most students book solo. Buddy safety and rescue protocols are taught as part of the Lap 1 curriculum, and you'll practice with another student or your instructor throughout the day.
What happens if I don't pass the assessment?
There's no rush and no pressure. If you're not quite there by the end of the day, we'll work with you on extra pool time to help you reach the standard — most students just need a little more practice with equalisation or relaxation.
Do you offer private courses?
Yes — if you'd prefer one-on-one instruction or want to book the course privately for your group, just message us and we'll arrange it. Private courses follow the same Molchanovs Lap 1 curriculum and certification, with full flexibility on scheduling.
Do I need any prior experience or swimming ability?
Yes — you must be able to swim 200m non-stop and unassisted in a pool. Beyond that, no prior freediving or diving experience is required.
Does the weather or season affect the course?
No. Chalong Pool runs year-round regardless of weather or sea conditions — unlike our open-water courses, Lap 1 isn't affected by season, so it's a reliable option any time of year.
💯 BOOK WITH CONFIDENCE
  • ✔ Free cancellation up to 48 hours before your course starts — course fee refunded in full. Online certification materials are non-refundable once issued
  • ✔ TripAdvisor Hall of Fame since 2014 · 2025 Viator Experience Award
  • ✔ Questions before booking? WhatsApp us — replies within a few hours, 8am–8pm daily
💳 BOOKING

Reserve Your Molchanovs Lap 1 Course

This is a brand new course — contact us directly to check availability and confirm your date. We'll reply within a few hours, 8am–8pm daily.

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🏊 Book Molchanovs Lap 1 Course — ฿5,900 · 1 Day · Free Cancellation →