The workshop includes a theory session focused on the mechanics and strategy behind efficient no-fins diving.

You will explore how propulsion, glide phases, and body positioning interact in both CNF and DNF disciplines. The session explains the biomechanics of the breaststroke kick, arm stroke timing, and how hydrodynamics influence efficiency underwater.

We also analyze common technical mistakes, discuss buoyancy management in CNF, and review breath-hold pacing strategies that help conserve energy during no-fins dives.

Understanding these principles allows divers to recognize inefficiencies and correct them more effectively during practical sessions.

The goal of the theory session is simple: to give you the knowledge needed to move through the water with precision rather than effort.

The CNF / DNF Workshop focuses on refining movement patterns in no-fins disciplines through a combination of confined water practice, open water application, and technical feedback.

For divers new to no-fins disciplines, the program builds the essential foundation. You will develop correct arm mechanics, breaststroke propulsion, glide phases, buoyancy control, and equalization techniques required for efficient CNF and DNF diving.

For experienced freedivers, the workshop moves deeper into performance refinement. Through technical analysis and video review, we identify inefficiencies, correct movement patterns, and introduce structured training concepts designed to improve efficiency and endurance.

The goal is not simply to dive deeper or swim farther.

The goal is to move better in the water.

Training combines confined water precision with open water application depending on participant level.

You will work on:

• Arm stroke mechanics and propulsion timing
• Breaststroke kick efficiency and glide phases
• Body positioning and hydrodynamic alignment
• Buoyancy management and depth control
• Surface-to-depth transition techniques for CNF
• Breath-hold pacing and energy conservation
• Synchronization of propulsion and glide phases

Every session focuses on technical refinement and movement efficiency.

Small adjustments in timing and positioning can dramatically change how the body moves through the water.

Depth means nothing without responsibility.

As part of your theory training, you will complete a dedicated environmental module focused on becoming a responsible freediver. Because performance without awareness has no place in the ocean.

You will learn:

• The fundamentals of marine ecosystem awareness
• The importance of Posidonia oceanica and why seabed contact matters
• How finning technique and buoyancy affect fragile habitats
• Respectful interaction guidelines for marine life
• Local environmental considerations specific to the Messinian Gulf
• How to assess shared water space with boats and other users
• Sustainable equipment and consumption choices
• Daily habits that reduce your environmental footprint as a diver

This module is not optional.
It is part of what defines a real freediver.

At Alchemy Freediving Center, responsibility toward yourself and responsibility toward the ocean are inseparable.

This workshop provides focused technical refinement in no-fins disciplines, combining confined water precision with open water application.

Your workshop includes:

• Structured confined water technical session(s)
• Open water training session
• Discipline-specific breakdown of CNF and DNF mechanics
• Individual movement analysis and correction
• Body positioning and hydrodynamic optimization
• Breath-hold efficiency and pacing strategy review
• Surface-to-depth transition training for CNF
• Personalized technical feedback throughout the workshop

All sessions take place in a small-group environment to ensure detailed feedback and precise movement development. 

• Refined no-fins propulsion mechanics and improved breaststroke efficiency
• Greater body awareness and hydrodynamic alignment in the water
• Better buoyancy management and depth control in CNF
• Improved glide phases and energy conservation in DNF
• A deeper understanding of movement efficiency in no-fins disciplines
• Practical techniques you can immediately apply in your future training

Freediving without fins exposes every inefficiency.

Once technique improves, movement becomes quieter, smoother, and far more efficient.

We train in calm conditions, in small groups, with full attention on each student.

Progress happens at your pace.
Confidence grows naturally.

You are not compared to anyone.
You are guided toward your own capacity.

CNF and DNF strip freediving down to its fundamentals.

Without fins, propulsion must come entirely from the body.

This workshop is not about pushing limits. It is about refining movement until every stroke becomes efficient, controlled, and purposeful.

When technique improves, performance follows naturally.