MAKARA FREEDIVING AND AQUATIC SPORTS

TRAINING MANUAL
MAN 6359

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 Table of Contents
INTRODUCTION --------------------------------------------------------------------------3
a. Background -------------------------------------------------------------------------3
b. Significance ------------------------------------------------------------------------3
2. UTILITY OF TRAINING ----------------------------------------------------------------4
3. TRAINING NEEDS ANALYSIS --------------------------------------------------------5
a. Organizational Analysis ----------------------------------------------------------5
b. Operational Analysis --------------------------------------------------------------8
c. Person Analysis ---------------------------------------------------------------------10
d. Training Needs ----------------------------------------------------------------------13
4. TRAINING DESIGN ---------------------------------------------------------------------- 15
a. Design Table -------------------------------------------------------------------------15
b. Training Allocation ----------------------------------------------------------------17
c. Training Objectives -----------------------------------------------------------------16
5. TRAINING METHOD ----------------------------------------------------------------------18
6. TRAINING DEVELOPMENT ------------------------------------------------------------20
7. TRAINING EVALUATION ---------------------------------------------------------------23

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 INTRODUCTION
Background
Makara Freediving began in 2014 when founder Samuel Yeargin first moved down to
Miami, FL to pursue his two great passions: a love for cooking and love for the ocean. After
becoming a head chef in one of Miami’s most renowned seafood restaurants, he later turned his
attention to learning all that he could about the wonders of underwater exploration. The more
popularized style of diving that involved the assistance of a self-contained breathing apparatus
(SCUBA) initially sparked his interest. Unfortunately, Yeargin suffered from a fear of
claustrophobia from early childhood as well as struggled from anxiety that was exacerbated under
the weight and sense of confinement from the use of SCUBA gear. It was becoming clear that
the prospect of exploring the beautiful waters of Miami were seemingly out of reach as engaging
in underwater activities were becoming stressful and less enjoyable.
Significance
Makara Freediving and Aquatic Sports was born as a result of a chance encounter with
renowned diver Martin Stepanek, World Record Holder and founder of Freediving Instructors
International (FII). Through FII’s certification course, Yeargin was able to learn of the mental and
physical benefits associated with training the body to freedive. He was able to gain the skills
necessary to better control his mind and body to overcome his fears and anxieties. His experience
in the water and newly achieved form of self-discipline is what inspired him to create his own
company that promoted aquatic activities. These water-based sports require the individual to be
willing to train their bodies to adapt to specific conditions underwater while also incorporating
continued cross training into everyday life. Furthermore, Makara Freediving aims to provide water
safety education and environmental awareness of our beaches to all ages in the Miami area.
“Freediving is the oldest and purest form of enjoying the underwater world. Silent and
fluid, without bubbles, freedivers move through the water without startling the life around
them. They observe and learn- about the sea . . . and about themselves.” – Martin
Stepanek
By participating in the services provided by Makara Freediving and Aquatic Sports, we
hope to teach our clients the safest ways to swim, freedive, spearfish, snorkel, etc; whether it be
for recreational or professional purposes. The company hopes are to educate and promote water
safety while raising awareness to the community of the many different species of fish that make
up the coral reefs of Miami-Dade County, stretching from Miami Beach to Biscayne National
Park. South Florida’s year-round swimming weather makes this state the premier location to learn
all about our environment, water safety and water sports.

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Utility of Training
With all the services that Makara Freediving and Aquatic Sports provides, this training
program is dedicated to those clients interested in learning more about how to free dive. The
program’s focus is to specifically build on how to prepare the body to achieve a three-minute static
breath hold, and how to cross train the body to maximize your performance in and out of the water.
With greater emphasis on how to train and maintain the body for diving activities, we hope to
drastically impact the number of incidents reported each year. “Extensive safety and
disqualification protocols have kept the rate of adverse incidents in competitive freediving low.
The same level of safety does not always exist outside of organized events, however. The risk of
injury or death is higher for breath-hold divers who do not have proper training or who fail to
ensure adequate safety backups.”
The USA Swimming Foundation statistics reported that the state of Florida in 2017 led
“the nation as the state with the most child drownings,” recording 51 fatal drownings. Diver’s
Alert Network (DAN) and the International Association for the Development of Apnea (AIDA)
tracks performances and monitors compliance of the safety standards, however, between 2004-
2015 there were a reported 763 incidents where 80% resulted in fatalities. We consider this training
to be important because it can be taught to a young audience as well as adults. Many individuals
are interested in the ocean but are hesitant to engage in open water activities because of the real
consequences of being unable to respond to an emergency. Participates in this program are required
to be comfortable to tread in open water for a minimum of five minutes without the assistance of
floatation devices. Our target audience are those who wish to learn more about the freediving. The
methods of training would include the use of training pamphlets and books to gain prior
knowledge. In addition, clients will be instructed on specific calming techniques with the purpose
of controlling their breathing using meditation, yoga and other stress related exercises.
Impact of Training
Although there are standard practices that are in place that will be discussed in this
program, our training will be directed towards beginners and intermediate level divers. The
attention of this program places significance on how to build your body’s carbon dioxide tolerance,
train your anerobic processes and mammalian dive reflex, and manage your hypoxic threshold.
The benefits of this training will allow its participants to develop the skills necessary to achieve a
breath hold for longer, while simultaneously instilling a routine of safety behavior.
Our training will take place in three separate locations. Before getting into the water,
clients will enter the “See It” phase where they will be required to attend a safety and technique
course within a classroom setting about the do’s and don’ts’s of freediving. Next, training will
move into the “Do It” phase where clients will enter a pool setting to prepare them for open water
exercises. After meeting the minimum requirements within the pool, we will then go onto the boat
to practice in a real open water environment and evaluate skills. Lastly, in the “Learn It” phase,
we will recap in the classroom and review what we have done. To become ultimately certified to
freedive you must have time in the ocean, this training is over the course of three to five days
depending on the availability of the client.

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 TRAINING NEEDS ANALYSIS
Organizational Analysis
South Florida is widely known for its nightlife, eclectic culinary options, yearlong warm
weather and sandy beaches. It is a “snowbird” favorite, tourists from the northern states and colder
regions around the globe, for those visiting to take advantage of the warm welcoming climate.
Freediving is among just one of the many different types of activities that you come to enjoy down
in the sunny City of Miami Beach. The crystal-clear warm waters of Miami are far more inviting
to divers who visit the area than our northern counterparts. Places like the Pacific northwest, for
example, provide less than favorable conditions for those interested in depth training and other
underwater activities. Divers can attest that cold-water diving can be quite difficult and
unwelcoming. Nevertheless, those interested in gaining further knowledge and experience in
freediving or any other water sport must make great sacrifice to practice in water that is cold, dark,
and cloudy. Visitors and the community can take comfort in taking advantage of the everyday
luxuries found within the South Florida area.
It is our belief that with the endorsement of the City of Miami Beach, this training program
can accomplish its objective of creating awareness of the best and safest practices for freediving
and other aquatic sports. Sadly, children are the ones that suffer the most in our community from
water injuries and accidental drownings.
Between 2004-2015
there were a
reported 763
incidents involving
underwater
activities where
80% of those
incidents resulted in
the death of a
swimmer. The city
of Miami Beach, in
partnership with
Makara Freediving
and Aquatic Sports,
can use this training
program to help
facilitate an
environment where visitors will see the perks of visiting Miami waters for its beauty while also
appreciating the city’s commitment for creating a safe setting.
The training that Makara Freediving and Aquatic Sports provides is designed to encourage
visitors, as well as the community, to become educated of general water safety and the sport of
freediving by offering exciting and fun activities throughout their experience. This training is

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aimed at raising safety awareness while simultaneously creating a reputation for the City of Miami
Beach as one of the safest beaches to visit. For those interested in learning more about the
wonderful world of underwater exploration, weekly training sessions will take place yearlong.
These training sessions encourage community involvement and will be provided at a discounted
price for those individuals who are employed by Miami Beach as lifeguards and water sports
instructors to continue to strive for total water awareness and safety. In addition, to encourage
community youth involvement, workshops will be held quarterly throughout the year in
partnership with universities and high schools so that students can benefit from athletic activities
free of charge.
Data Sources
Makara Freediving is devoted to creating a greater awareness of the already established
safety practices that have been put into place by Freediving Instructors International (FII) while
also aiming to expand them. In doing so we hope that with improved protocols set we can promote
a fun diving experience. Before participating in any open water activity on your own, we
recommend taking one of our many courses, we encourage the use of the following resources for
new and experienced swimmers:

➢ Social Media: those wishing to go freediving, scuba diving, spear fishing, fishing,
kayaking, or engage in open water activities should keep themselves updated about the
waters they wish to visit.
• BlueBuddy is an ocean activity-based app dedicated to connecting like minded
water enthusiasts. Finding a buddy to dive with is of the utmost priority.
• Deeper Blue.com is one of the leading digital media and lifestyle portals for people
interested in diving and the ocean. It serves as a newsletter website dedicated to
freediving and freediving news.
• Florida Freedivers is an informational website and discussion board filled with best
practices, rules of freediving, and best places to dive.

Divers Alert Network (DAN) provides the

avenue for a formal data collection process
whose purpose is to estimate the number of
injuries within the dive community, to learn
more about the causes of injuries and to inform the development of preventive
interventions.

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 ➢ Freediving Instructors International Level 1 Freediver student manual
➢ Freediving Instructors International Level 2 Freediver student manual
➢ Longer and Deeper by Jaap Verbaas, gives recommendations for how to cross train for
freediving and spearfishing before venturing into the water.
➢ Quality Gear: can be found at major stores like Bass Pro Shop, Florida Freedivers, and
Divers Direct. Makara Freediving sells the necessary equipment for courses directly onsite
for all courses provided. For freediving, the necessary equipment needed include fins,
goggles, snorkel, dive belt & weights, 3mm two-piece wetsuit, and gloves (optional).
Expected Performance
Makara Freediving hopes are that by expanding upon the avenues of learning of safer water
practices, residents and visitors alike will gain. In knowing the statistics of the real dangers that
can occur from improper training, the behavior of swimmers and divers will change for the better.
The main objective of this program is to create a safer freediving environment and general water
safety awareness that increases water comfort to all who take the course. Ideally, incidents of
injury and death will reduce, and the City of Miami Beach will gain a reputation of being one of
the safest beaches to visit year-round.
Actual Performance
Although safety precautions and requirements are strictly enforced in the competitive
world of freediving, for those who freedive recreationally, there are no enforcement agencies that
monitor safety in the moment but rather collect data on incidents. Deep water training in not a
requirement for lifeguards and water instructors, as such, mandating cross-training for freediving
will be less accepted and result in a lack of willingness to learn. Miami Beach is known for its
competitive advantage of year-round ideal swimming weather. For those who lack the proper
training over the spectrum of open water sports, they will lack the foreknowledge of the importance
of knowing how to adapt the body to the ocean’s environment. To most this unfamiliarity of the
necessity to guard the body to elements when reaching deeper depths can be dangerous and
potentially fatal.
Performance Discrepancies
➢ Lack of advertising
➢ Size of business, limited capital
➢ Limited number of instructors
➢ Certification is not a requirement for recreational freediving
➢ Training is not a prerequisite to enter the water for visitors
➢ Enforcement agency is limited to competitive freediving only
Advertising the available training programs provided by Makara Freediving and Aquatic
Sports is a major challenge due to the small size and limited capital of the company. In order to
combat the high costs of traditional advertising found on television, the use of social media as free
advertising can be used to promote our younger target audience. In addition to social media, other
low-cost strategies to implement will be the use of pamphlets and brochures which will be

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distributed in the local dive shops found in the South Florida area. Conducting the training course
within the dive shop will also decrease costs to the company so that offering reduced priced classes
to youth and water sport instructors can better benefit the community.
The number of trained instructors within the field of freediving is limited in the South
Florida area. Makara Freediving takes great pride in employing five instructors who devote their
full time to creating an exceptional open water sport educational experience. Our instructors are
cross trained in numerous sports, aside from freediving, in order to maintain the highest safety
standards within the business. By providing a best in class training program that highlights the
pros and cons of proper training, we hope to dissuade the community and visitors from engaging
in unsafe practices while simultaneously encouraging our professional practices/protocols.
Operational Analysis
For those who participate in this program, we will help to generate a class of swimmers
that will be trained into becoming efficient divers and skilled at adapting their bodies to deep-water
activities. Our participants will engage in cross training for freediving that will challenge their
bodies both inside and outside the water. In order to prepare our participants, it is expected for
them to engage in exercises that will determine their comfort and stress zones. Once we can gauge
our participants optimal training zones, we can then determine the levels of intensity for our divers.
Our participants are expected to have specific skills before entering the training:
➢ The ability to swim
➢ The ability to perform physically demanding fitness activities
➢ The ability to exert themselves for long period of time while in the sun
➢ Be able to recognize emergencies and take effective action (no one dives alone,
everyone must have a dive buddy)
For our participants to
succeed, they must
understand how the
body responds during
apnea- the cessation
of breathing; and
hypoxia- where the
body is deprived of
adequate oxygen
supply at the tissue
level. Understanding
how the body
responds will prepare
participants on what
to expect in the event
of an oncoming
blackout.

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 When a freediver commences a dive, they begin breathing up techniques to enrich their
body with oxygen while calming themselves and lowering their heartrate. A freediver takes a large
breath while on the surface of the water, dives down to a predetermined depth that their dive buddy
is aware of, after they hit their mark, they comeback up and exhale just before they hit the surface.
A diver should exhale before right before they hit the surface so that the moment they break the
water, they can take in a new breath. This is an example of a perfect dive and activation of the
mammalian dive reflex, a set of reflexes that are activated when we hold our breath. The diving
reflex is a physiological mechanism enabling the body to manage and tolerate a lower level of
oxygen. The three main changes that occur in the body:

➢ Bradycardia
➢ Peripheral vasoconstriction
➢ Blood shift allowing blood plasma and water to pass through organs
When apnea is occurring in the body, the muscles that control inhalation become still as
the diver is holding their breath. The human body’s protective reflex when this is occurring is to
create “contractions”, or force a respiratory movement, to remind the body to breath and avoid a
blackout. These contractions can be felt in the chest and diaphragm areas, increasing in occurrence
the longer you hold your breath but happen more rapidly before a blackout. Once a blackout
occurs, these contractions will cease to continue, and the diver will have lost consciousness. It is
imperative for all divers to be familiar with the warning signs of severe apnea so that they can
prepare themselves and know what to look for when they are presented with the situation. All
divers will feel contractions but at differing times and levels of intensity, the goal is to never dive
to the point of a blackout but to recognize the warning signs and how to respond to them.
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 The sport of freediving challenges the diver to engage in activity while the body is
operating with less than normal oxygen levels, or, in a hypoxic state. Hypoxia occurs within the
body when the necessary requirement for oxygen exceeds what is currently or readily available.
As a result, the body enters an oxygen debt but can continue to function while in this state.
Individuals will vary in the severity of what they experience during a hypoxic state, however, we
experience this in our normal life activities when climbing a flight of stairs or sprinting across a
track. When the body is deprived of an adequate supply of oxygen, people can experience a rapid
heart rate and a struggle to catch their breath. When in the water, there is no way to acquire the
oxygen necessary to continue to function which can result in a diver to experience loss of motor
control, loss of consciousness, and death. Learning the proper breathing up techniques to
maximize the level of oxygen within the body, while also cross training the body to maintain calm
and lower heart rate levels will create a safe and enjoyable diving experience. While freediving
we will experience varying degrees of hypoxia that when coupled with this training program,
participants will learn how to correctly hold their breath and dive within safe limits.
Expected Performance
This training is designed to teach participants on the best exercises to cross train the body
for freediving while demonstrating how to record and effectively track your training. Our goal
within this program is to teach our participants how to adapt their bodies to specific conditions
underwater. The conditions that our participants should prepare for include the increases of
pressure that surround the body when diving to certain depths, as well as the body’s response to
reduced oxygen levels and higher carbon dioxide.
Actual Performance
Safety guidelines can be viewed as excessive and tedious, resulting in divers who will
likely not respect the information provided. Continuing training outside of the water can be
difficult as achieving long-term success in exercises require years of practice.
Performance Discrepancies
➢ Lack of enforcing agent to require divers be certified
➢ Lack of continued training results in loss of progress
➢ Traditional training is designed for water uses only, on land exercises must be provided
➢ No desire to continue training after required course
➢ Training provided is meant to help participants while in class but are required to be
continued once they have completed the course long after its completion
➢ Our recommendation is that participants continue taking the training every three to five
months to remain knowledgeable of the new practices available to them
Person Analysis
In order to be an effective freediver, constant attention to safety must always take priority
above everything else. At Makara Freediving we believe that if you dive safe and follow safety
protocols then you live long enough to dive another day. Freedivers must have the discipline to
train their bodies year long and outside of the water to maintain a body physique that will be

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conducive to their diving needs. In addition, freedivers must develop and enhance the ability to
hold one’s breath in order to maintain their composure. Therefore, Makara Freediving stresses the
importance of taking the necessary courses to engage in the desired water-based sport to avoid risk
of injury. It is important that divers manage and monitor their behavior to ensure that they are
properly applying what they have learned during their training. By maintaining a positive &
enthusiastic outlook on the training, and acknowledging the risks involved of poor training, we
hope to create a breed of freedivers that will continue to dive in the safest manners but also
encourage others to do the same.
Have you ever stopped to consider what physical changes take place within the body when
you are fully submerged under water? Under Boyle’s Law, water pressure is positively correlated
with depth, so as depth increases so does pressure increase proportionally. With increased depth
and increased pressure, the body’s airspaces undergo stress.

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 Areas like the stomach and intestines are considered flexible airspaces which can collapse
and re-expand with depth changes without the need for equalization. Areas of constant awareness
and maintenance when diving are the rigid and semi-flexible airspaces. Rigid airspaces, like the
sinuses and middle ear, require continuous equalization during a dive in order to avoid injury.
Semi-flexible areas, such as the trachea, are especially vulnerable to pressure increases if the
correct dive position is not maintained throughout the dive. As the trachea can partially collapse
during a descent, improper positioning of the head can result in a lung/throat squeeze which can
cause a diver to cough blood. Although there are risks, the human body can adapt to these pressure
changes. In South-East Asia, for example, the Bajau people, also known as sea gypsies, are famous
natural freedivers. Known for diving well beyond 20m, water pressure is almost three times what
it is on the surface, squeezing lungs already deprived of oxygen, this type of diving begins at a
young age. This constant exposure has created a society of experienced freedivers that live in stilt
houses and can fish underwater for long periods of time.
Based on this information, it is our belief that prospective divers should possess the
following KSA’s in order to successful and safely freedive:
➢ Critical Thinking
• To use logic and reasoning to evaluate their environment
• Effective use of their time management skills
• Recognize emergency conditions and initiate immediate effective action
• Total awareness at all times
➢ Physically Capable
• Ability to swim without the assistance of floatation device
• Ability to work for extended period in sunny, hot and wet conditions that are
physically demanding
➢ Stress Management
• Ability to prioritize
• Efficient and informed
➢ Multitasking Capability
• Ability to communicate with others of what needs to be done
• Knowledge of water rescue methods
➢ Interpersonal Skills
• Team Player
• Attentive
• Active listener
• Positive
Expected Performance
With this training, the relaxation techniques taught in this program are directed to better
the individual’s breath-hold while simultaneously improving stress management skills. In
reference to health, freediving is an intensive cardiovascular exercise that demands close
supervision and record keeping. Monitoring your progress and witnessing the improvement you

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make in both time and depth creates instant gratification for the trainee. In addition, learning a
new skill that challenges your ability to successfully adapt to an unconventional environment can
increase self-esteem.
Actual Performance
The expected performance in all participants is the ability to swim calmly, however,
when exposed to the open water, inexperienced swimmers have been known to panic. Skills
gained within the course are meant to prepare the mind and body.
Performance Discrepancies
➢ First time divers may encounter stress in open water
➢ Unfamiliarity with the physical demands in open water versus pool setting
➢ Sinus infections, inner ear trouble, or prior injury will prevent diving
➢ Certification is not a requirement for recreational freediving
➢ Lack of motivation and commitment to cross-train
➢ Lack of knowledge transfer, limited means of acquiring information of proper diving
procedures
When participants panic in the water, training can be difficult to recall in order to continue
diving. If participants are unable to recall their training during dives, serious injury can occur to
the body in the form of squeezes to the trachea and lungs which will result in removing a diver
from future activities to recover. Recovery time can last for days, weeks, and months. When
divers experience injury, they will typically respond by quitting or challenging themselves to try
again. When divers do not continue cross training their bodies when outside of the water, progress
achieved in class will be lost. Training provided is meant to help participants while in class but are
required to be continued once they have completed the course long after its completion. Our
recommendation is that participants continue taking the training every three to five months to
remain knowledgeable of the new practices available to them.
Training Needs
Summary of Identified Performance Discrepancies
➢ Lack of advertising, limited capital and number of instructors
➢ Certification is not a requirement for recreational freediving, often not sought after
➢ Training is not a prerequisite to enter the water for visitors and seen as an unnecessary
expense
➢ Enforcement agency is limited to competitive freediving only, there are no penalties for
those who freedive dangerously and uncertified
➢ Lack of continued training results in loss of progress
➢ Traditional training is designed for water uses only, on land exercises must be provided
➢ No desire to continue training after required course
➢ Training provided is meant to help participants while in class but are required to be
continued once they have completed the course long after its completion

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 ➢ Our recommendation is that participants continue taking the training every three to five
months to remain knowledgeable of the new practices available to them
➢ First time divers may encounter stress in open water
➢ Unfamiliarity with the physical demands in open water versus pool setting
➢ Lack of motivation and commitment to cross-train
➢ Lack of knowledge transfer, limited means of acquiring information of proper diving
procedures
What can be addressed through training?
➢ Best practices and safety procedures will be addressed in order to increase levels of
awareness and lower incident rates of injury during water sport activities
➢ Proper coping techniques in order to mentally and physically prepare the body to enter
open water activities
➢ Cross training exercises within and outside of water in order to maintain the body at an
optimal level of performance
➢ Introduction to the do’s and don’ts’s when the body is in a hypoxic state
What cannot be addressed through training?
➢ This program is designed for experienced swimmers and cannot be given to those who do
not know how to swim
➢ Physical restraints and disqualifiers like inner ear problems or previous injury
➢ Disposition of participants to want to better their style of diving
➢ Lack of community reputation

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 TRAINING DESIGN
MODULE METHOD OBJECTIVES

1. Welcome to the ➢ Lecture • Makara Freediving & FII safety

Wonderful World ➢ Powerpoint
of Freediving. ➢ Pamphlets
➢ Knowledge to Be an ➢ Role playing
Effective Diver ➢ Training manuals
2. Exposure. ➢ Practice makes
➢ Confined/Controlled perfect.
Environment ➢ Role playing
➢ Small group team
➢ Static breath hold
3. Training the Body. ➢ Outdoor, dry land
➢ How to Cross Train activities
➢ Gym workout
protocols
• How to reduce injury within the
dive community
• Demonstration of a perfect dive
• Demonstration of a less than
perfect dive
• Understanding role in a 3-person
buddy system
• Knowledge of equipment and
how to correctly use them for
breathing up techniques
• Practice emergency response
methods
• Response to hypoxia/apnea
• Understand equalization
• 3-minute static breath hold
• Why we cross train
• Determining optimal training
zone
• Range of motion and mobility
warmups
• Proper record keeping

4. Open Ocean. ➢ Open water dive • Depth training & equalization

➢ Assessment of exercises: Depth • Demonstration of breathing up
Skills training techniques
1. Free immersion • 3-person buddy team
2. Constant with fins • Recap on safety protocols
3. Constant no fins
Recap (experienced divers
only)
4. Constant weight
5. Recap in classroom

The design of the training program will be modular, and methods used for this training
program will cross over into lecture, role playing, discussion, mobility and endurance training,
with final open water assessments. The training program is designed over the course of three days
that be physically and mentally exhausting. The benefit of this training program is that the
trainees/participants will all come into the program excited to learn about proper techniques within
the freediving world. Typical training programs are designed because out of necessity, whereas

15
this freediving certification allows would-be divers to become properly and safely trained to enter
the world of recreational freediving. The results of this training program are expected to be
positive because of the challenging nature of the program, the experience is perceived by the
participants as a way of bettering the body, a way to further enjoy their vacation and sight see
resulting in a positive learning environment.
Time Allocation
Makara Freediving expands on the general requirements for receiving freediving
certification. The established training program is set over a period of three days with the option
of extending the final module into a “fourth” day to allow a day of rest. Each module will be led
by two instructors and will start with small classes that will later expand into one larger class.
The training will take place as follows:
➢ Module 1 Welcome to the Wonderful World of Freediving
Two classes will be held twice a week on Monday and Thursday. Morning
classes will be held from 9:00am till 1pm and 2pm till 6pm, this orientation will
take place within a classroom setting consisting of mostly lecture and discussion.
Breaks will be given every 45 minutes to allow for coffee and bathroom breaks.
➢ Module 2 Exposure
Before the commencement of the pool training session, a twenty-minute class
recap of the previous module will take place. Afterwards, training will begin
every Tuesday and Friday from 9:00am till noon with breaks given every 45
minutes to allows trainees bathroom breaks and to rehydrate.
➢ Module 3 Training the Body
Before the commencement of cross training, a fifteen-minute class recap of the
previous module will take place regarding water safety and techniques. This
module follows Module 2 Tuesday and Thursday from 1:30pm till 3pm.
➢ Module 4 Open Ocean
Before the commencement of the open water assessment section, there will be a
45-minute recap of all three modules. The open water excursion will be held
Wednesdays and Saturdays from 8:00am till 1pm, with two hours dedicated to
ocean activity and a final classroom assessment upon its completion.
Number of Trainees
➢ Module 1 classes require a minimum of three participants and a maximum of ten.
➢ Module 2 classes require a minimum of six participants and a maximum of 18
➢ Module 3 classes require a minimum of six participants and a maximum of 18
➢ Module 4 classes require a minimum of six participants and a maximum of 18

Voluntary or Mandatory Training

This training is voluntary but recommended for those who are employed in any position
that involves open water activity. This training is designed to encourage water safety amongst the

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youth and community, while providing an informative and exciting experience to visitors of Miami
Beach. In competitive freediving, achieving Level 1 and Level 2 freediving certification is
mandatory depending on the level you are competing in.
Training Site
Makara Freediving and Aquatic Sports holds all their classes on the premise of the
facility. They are equipped with a physical training site consisting of a pool and gym, as well as
a classroom to conduct their training. Participants can benefit from the ability to conduct their
training in a controlled environment before becoming exposed to the elements of open water
activity.
Training Objectives
Reaction Objective
➢ Freedivers must be able to establish a high level of self-awareness
➢ Develop proper form and technique
➢ Recognize the differing effects to the body when in a hypoxic state
➢ Engage divers of the dangers associated with the sport by sharing real experiences
Learning Objective
➢ Will be able to identify the physiological responses of the body when experiencing low
oxygen and high carbon dioxide levels
➢ Will become proficient of the safety protocols and procedures that are required for
underwater activities
➢ Will able to describe what a step by step perfect dive entails and how to respond in the
event of an underwater emergency
Transfer of Training
➢ Will be able to effectively apply learned technique through training modules
➢ Will have created cross-training routines to be used outside of training to maintain
optimal diving physique year-round
➢ Will have developed an advanced level of water safety awareness
➢ Will be able to communicate with fellow divers of safety procedure to aid in prevention
of injury
Organizational Objective
The City of Miami Beach will benefit from the availability of this program by:
➢ Heighten awareness and knowledge of proper safety procedures will lead to a reduction
in the number of water related injury and incidents within the Miami Beach area
➢ Recognition as a safety-first city to residents and visitors through the promotion of a total
water safety awareness program
➢ Increase in tourist traffic as a result of newly advertised training programs for
experienced and new divers

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 Training Method
The training method used for this particular program will be broken down into 4
modules designed to keep participants engaged throughout the whole process. This type of training
is mentally exhausting, as well as, labor intensive requiring multiple methods of delivery.
Knowing the proper methods of how to control your breathing while correctly using your
equipment, and cautiously preparing for a dive will allow participants to safely enjoy the
exhilarating sport.
To keep participants focused and engaged, Module 1 will require multiple methods
of delivery. A form of orientation for those new to freediving, the focus of this module is to go
into detail about the safety procedures, buddy systems and protocols that have been put into
practice by FII and how Makara Freediving has expanded on them. We have found that those who
take the training retain more knowledge when they can accurately envision the scenario, visual
aids such as past dives have been recorded to be used during lecture. In addition, our instructors
have been diving for several years and have countless stories of the do’s and don’ts’s to maintain
student engagement. By seeing and hearing the consequences of improper dive techniques,
students are less likely to engage in dangerous activity that can lead to injury. We encourage of
instructors to involve participants in role playing exercises when describing proper safety
techniques so as to accurately correct improper posture and involve the whole class in all aspects.
It is important to note that before proceeding into the following modules, there will be a twenty-
minute recap of the module before to ensure retainment of knowledge.
Module 2 is designed to engross the freediving trainees in the “what if” scenarios of the
training process. Participants will be dressed in full diving gear to practice the proper usage of all
key items on them. If you have never dived before, it is in this setting that you will be able to
determine if your mask and snorkel are comfortable to work with or if they need to be switched
out for a better fit. Your mask must securely fit to your face so that when reaching certain depths,
you will be able to properly equalize and balance pressure to avoid injury. At this time participants
will begin their training in a controlled environment, a swimming pool. We will be able to assess
each individual diver’s strengths and weaknesses in order to properly cater to their needs.
Although discussed in Module 1, it is at this time that we create our 3-person buddy team and
explain the importance of a buddy system. Your buddy is responsible only for you and you are
responsible only for them. Makara Freediving always believes in the importance of two safeties
and one diver to ensure adequate response time in the event of an emergency. It is at this time we
role play how to give proper assistance to a diver in the event of a blackout or loss of motor control.
Finally, we will break out into small teams to practice static apnea, a timed breath-hold where the
diver remains floating on the surface while one buddy times and the other buddy monitors the
diver. The goal is for each diver to achieve a three-minute breath hold while also using this
exercise as a training tool to familiarize the body with how and what they will feel when oxygen
levels are lowered, and carbon dioxide levels rise.
Module 3 is centered at training the body while outside of the water and within our training
facility. In order to combat performance discrepancies, Makara Freediving has created a workout
routine that is designed to educate those who participate in this program to train their bodies to

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adapt to specific diving conditions even during long absences from the water. In order to retain
what is taught in the class, it is paramount that participants continue to engage in cross training
when outside of the water. To maintain the effectiveness of the body we encourage working out
at home, at the gym, or outside. If diving conditions are favorable and you have a dive buddy,
continuing your cross training in pools and ocean settings is always recommended so long as you
take the proper safety precautions. The ideal training will stress the body, without causing
damage, to a point that it will learn to adapt and recover quicker over time. Each participant will
have a unique optimal training zone, so it is necessary for our instructors to determine what the
comfort and stress zones are for our would-be divers to not cause injury. During the training
process, we will monitor the progress you make during your workouts while fine tuning to fit your
personal needs, such exercises that will help your body adapt include apnea walks and apnea stairs.
Proper record keeping and analysis of your training is the only efficient way at achieving
long-term improvement. It is during this time we recommend you write down the effect your
training has on your breathing and how detail any problems you face when you use them in practice
for dives. Before preparing for any exercise or cross train, a proper warming up must be taken in
order to activate and stretch the needed muscles for exercise. Those visiting from northern states
have a hard time practicing freediving technique in open water because of the uninviting weather.
As a result, we have incorporated range of motion exercises in order to stress the importance of
persistently tight muscles groups necessary for diving. These exercises stress the participants
range of motion and mobility, they will be done everyday of the training process and recommended
to be done at home three times a week for twenty minutes but can be done daily. The specific
exercises we suggest that promote deep stretches and mobility include bear walk, lateral lunges,
ape walks, banded clam shells, as well as some yoga techniques aimed at opening the chest, i.e.
bridge pose, cat pose, big toe pose, etc.
Finally, in Module 4 we assess the capabilities of our trainees. In this section, we will
begin with a recap of safety procedures, a rundown of the proper equipment we need for our dive,
and reestablishment of the importance of our 3-person buddy system before heading to open water
as well as outline the dive ahead. With two buddies up and one diver down, you create the safest
environment for the diver in the event of an emergency. Since this is designed as a learning
environment, trainees are expected to work collaboratively to ensure the safety procedures are
constantly upheld. Module 2 explains how to perform a proper breathing technique; it is at this
time all trainees are in open water and asked to perform the technique again. The proper breathing
up technique involves the diver to inhale using your diaphragm filling your lungs for four second
breath and breathing out for eight seconds. Trainees will begin this exercise before they commence
their dive down for approximately one to two minutes after which they may begin their dive when
they are ready. Twenty meters is the maximum depth we wish for all our participants to achieve
during this final day of the course. When depth training commences, divers are expected to
increase their depth in increments of five meters with adequate rest periods in order to help the
body recover properly and ensure proper equalization is taking place. Divers will begin their free
immersion descent which involves pulling oneself down a dive line without the use of kicking
your way down. Instructors will have divers assess their buoyancy at the 10-meter mark by means
of the diver releasing their hold on the rope, at this point the diver will sink from too much weight,

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float up from not enough weight, or achieve neutral buoyancy which is the goal. The trainee will
continue free immersion until they reach their 20-meter mark, after which they will begin constant
weight with fins (CWF) and let go of the rope and use their feet to swim down. Throughout this
process, the instructor will be diving down with the trainee to evaluate their dive. Safety is of the
upmost importance and proper technique ensures a diver will remain uninjured throughout the
dive. The end of Module 4 will bring trainees back into the classroom at Makara Freediving for
their written assessment of the days dive in order for the trainees to be able to access the
information while it is still fresh in their mind.
Training Development
Makara Freediving and Aquatic Sports takes pride on using their own resources to conduct
all their training needs. Apart from open water excursions, all classroom, pool, and gym training
sessions take place onsite which drastically reduce training costs. In addition, the store itself sells
retail of all aquatic needs which trainees can purchase before trainings. Visitors to the store not
participating in training also have the opportunity observe training sessions as they take place in
hopes to attract further would-be divers. By having the majority of training sessions onsite,
trainees build a level of repour with other members to build a small diving community, as a result,
the training process becomes a more personable experience. Creating water safety awareness is
of the upmost priority for Makara Freediving, as well as, providing an exceptional learning
experience. Instructors at this facility have been teaching freediving classes, amongst other sports,
for years and our customers are repeat diving enthusiasts.
Makara Freediving is equipped with two large studios that are used for all Module 1 theory,
exercises and orientation. The Module 1/Orientation rooms are set up with multiple tables to allow
four by four by four seating of trainees. The design of the tables are in a horseshoe shape so that
trainees and trainer can easily view one another unobstructed. The purpose of this training is to
ensure proper transfer of knowledge of what the possible negative effects the body experiences in
a state of low oxygen and carbon dioxide surplus.
We find that holding the beginning session of the
training within a classroom setting allows our participants
to retain the most information on theory of diving and
proper technique. It is in this setting that we provide a
PowerPoint presentation the demonstrates what proper
technique is, the differing styles of freediving, and the
safety procedures and protocols recommended for all
those who engage in the underwater activities. In
addition, trainees are encouraged to engage in role playing
to ensure they comprehend how to perform life saving
measures to a diver in need. Next, instructors give
personal testimonials on their good and bad experiences in the water so that our participants are
about to establish their a level of self-awareness for when they are to begin module 2 in the pool.

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 For Module 2, we have a four lane Olympic size pool utilized for freediving training, scuba
training, as well as allowing afterschool programs within the vicinity to benefit from its use. It is
in this controlled environment that our participants are able to recognize the differing effects their
bodies will experience as they approach their hypoxic threshold. The importance of this module
within the pool is essential as every individual will experience differing levels of severity with
regards to contractions within the diaphragm. Our trainees are constantly monitored by instructors
to maintain and promote a high level of safety awareness for all participants.

The second floor is equipped with a small gym to demonstrate to all trainees of what best exercises
that can do once they leave our training facility. The gym is heavily used during Module 3 of the
freediving training program in order for our trainees to develop cross-training routine that they can
use upon completion of the training program. Participants are expected to continue engage in
physical conditioning training in order to become both mentally and physically fit. Participants
engage in apnea walks, O2 and CO2 tables which are breath hold exercises that can be done outside
of the pool. It is imperative to continue this training to ensure the body maintains a high level of
CO2 tolerance.
In our gym we demonstrate what exercises
can be used in order to maintain a high
range of motion and mobility even when
the opportunity for diving is not available.
It is easy to forget training, but by creating
a routine of 15 to 25-minute exercises
ensures that our participants will be able to
maintain high levels of efficiency even the
conditions for diving are less than subpar.
This includes learning how to use specific
warmup techniques like:
➢ Crab walk
➢ Bear walk
➢ Ape walk
➢ Banded lateral walks

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Trainer
The training program will be conducted by one of the five experienced and certified
divers we have employed at Makara Freediving. Module 1 involves the use of one diving
instructor, when we enter Module 2 and 3, we expand the classroom size and allow for two
instructors to engage the trainees to provide a greater opportunity to learn multiple effective
methods and encourage teamwork. Safety is our main objective with our trainings, all
participants are required to have a dive buddy including our instructors.
Equipment
➢ 3mm two-piece wetsuit
➢ Air mask
➢ Snorkel
➢ Monofins or Bi-fins
➢ Weight belt and weights
➢ Gloves (not required but recommended)
➢ Sunblock
➢ Bathing suit
➢ Dive float

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 Training Evaluation
The final module within the training program involves an evaluation aspect including a
written assessment after the dive. Module 4 requires the trainees accurately apply the use of
information that they have been presented from days prior. The process of role-playing certain
emergency scenarios within the classroom setting in Module 1 and pool setting in Module 2 is
designed to prepare the trainees to perform these same tasks in open water. After the completion
of the water excursion portion of the training program, trainees will then meet back within the
classroom to take a written exam that consists of multiple choice and open-ended questions. To
receive a passing score and become certified, all trainees must be able to perform the emergency
safety protocols while in open water in order to save a diver. Once this section is passed, trainees
must also be able to complete a successful dive down to twenty meters. Lastly, on the written
evaluation portion, trainees are expected to receive a 90% in order to receive full certification.
Developing multiple tiers of evaluation for this training program is designed to ensure
effectiveness in training. Since individuals learn differently from one another, we build our
program to cater to a wide spectrum of possible participants. We take pride in having all trainees
who enter our training program become successfully certified, apart from physical ailments that
may prevent further training, i.e. sinus infection, inner ear problems or past injury. Unfortunately,
it is impossible to tell if a trainee will experience physical complications to training until the final
day, almost all complications are temporary, and training can commence at a further date. For
those that cannot complete the training due to physical limitations, we still encourage training of
the safety practices and procedures in order to create greater awareness.
Measure of Transfer Knowledge
Makara Freediving’s training program was created in hopes to create a greater awareness
of proper safety practices and to promote the sport of freediving. Trainees are expected to
demonstrate their capabilities of what they have just learned and be able to apply it in a real-world
setting.
Reaction
Upon the completion of each module, we will administer a questionnaire to evaluate the
performance of our instructors at keeping their trainees engaged. Using role playing methods,
discussions and PowerPoint presentations, participants are expected to recognize what a diver
suffering from loss of motor control (LMC) looks like and how to properly react in order to keep
their dive buddy safe. Simultaneously, as our participants learn how to react when a diver is in
danger, they will master their own self-awareness to ensure they do not place themselves in any
danger when they dive. In addition, trainers are expected to provide real experiences so that
participants are fully aware of the possible scenarios they may encounter when in open water and
how to respond properly. Questionnaires are aimed to gauge our trainees’ attitude and perception
of how efficient they feel their trainer was toward preparing them for the next module of their
program.

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Learning
Before commencing Modules 2,3, and 4, trainees will take a small assessment on the previous
days module to ensure that they are retaining the right information. Those assessments will
include differing scenarios of how to respond in an emergency, what the proper safety
procedures divers should take, and how to maintain proper form to not risk injury to yourself or
fellow divers. In Module 2, trainees will learn their own individual hypoxic threshold and how
their bodies react when in a state of excess carbon dioxide by engaging in static breath holds. It
is at this time we will evaluate our trainees and their ability to activate their mammalian reflex by
effectively lowering their heart rate and calming themselves. The importance of two up and one
down, always diving with a buddy is reinforced throughout all modules but actively seen and
used during Module 2 and Module 4.
Transfer of Training
Each module requires some form of role playing, team building and buddy system which
requires participants to be able to effectively communicate with one another. Proper
communication is of top priority in order to achieve total awareness of the safety concerns within
open water activities. Within Module 2,3, and 4, participants are constantly being evaluated on
how to effectively apple learned technique throughout the training modules. In the Module 2 &
4, each participant will act out an emergency scenario where their dive buddy will have to save
them. The instructors will watch and evaluate each diver’s ability to handle each situation in the
event of a LMC or a blackout. In addition, in Module 2 & 3, trainees will be able to practice
learned techniques and use them in future setting to cross-train their bodies.
Organizational
Ultimately, we can see a decrease in water related injuries and deaths with proper safety
procedures being implemented city wide. Public opinion will positively increase as the dangers
of Florida waters will see a reduction in incidents reported. In turn, the City of Miami Beach and
neighboring communities will become further involved in recreational water sports. Each
module is expected to heighten the awareness for participants and increase their knowledge of
how to engage safely in all freediving and water activities.

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