Go Deeper. Become More Efficient. Learn to Train Independently.

The AIDA 3 Advanced Freediver Course is the next step for certified freedivers who are ready to move beyond basic freediving skills and develop the knowledge, technique, safety awareness, and training methods required for deeper and more independent freediving.

Building on the foundation developed in AIDA 2, this course introduces more advanced concepts including Frenzel equalization, free fall, advanced freediving physiology, training tables, deeper safety procedures, and advanced rescue techniques.

At Rui Diving Centre, the goal of AIDA 3 is not simply to reach 24 metres.

We focus on helping students understand how and why freediving changes as depth increases, while developing efficient technique, relaxation, equalization, safety awareness, and the ability to independently plan and participate in freediving sessions with appropriately trained buddies.

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What You Will Learn

Advanced Freediving Theory

AIDA 3 expands significantly on the theory introduced during AIDA 2.

Students will develop a deeper understanding of:

• Physics and pressure changes during deeper freediving

• Advanced freediving physiology

• Mammalian Diving Response

• Oxygen and carbon dioxide during breath-hold

• Effects of increasing and decreasing pressure

• Lung compression at depth

• Equalization limitations and barotrauma prevention

• Hypoxia, Loss of Motor Control (LMC), and Blackout

• Surface interval and recovery

• Hydration, nutrition, and preparation for freediving

• Freediving equipment configuration

• Training principles and progression

• How to structure freediving training sessions

• Safety procedures for deeper freediving

The objective is to help students understand what is happening to their body during a dive rather than simply focusing on depth or breath-hold numbers.

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Frenzel Equalization

Efficient equalization becomes increasingly important as you progress deeper.

Students will work on:

• Understanding Frenzel equalization

• Correct tongue and glottis control

• Dry equalization exercises

• Equalization timing

• Reducing unnecessary effort during equalization

• Recognizing equalization limitations

• Avoiding excessive pressure and potential barotrauma

• Developing an equalization strategy for deeper dives

Students should be able to demonstrate effective and comfortable equalization appropriate for their training depth.

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Free Fall

One of the major new skills introduced during AIDA 3 is Free Fall.

As a freediver descends and becomes negatively buoyant, continuous finning is no longer necessary.

Students will learn:

• Understanding neutral and negative buoyancy

• When to begin free fall

• Correct free-fall body position

• Relaxation during descent

• Maintaining orientation to the dive line

• Equalizing while free falling

• Controlling descent speed

• Transitioning efficiently into the bottom turn

Proper free fall allows the diver to conserve oxygen and energy while developing a much more relaxed and efficient descent.

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Advanced Depth Technique

Open-water training develops the techniques required for deeper recreational freediving.

Training may include:

Constant Weight with Bi-Fins – CWTB

Students will refine:

• Dive preparation

• Duck dive

• Streamlining

• Efficient bi-fin technique

• Descent positioning

• Equalization

• Free fall

• Bottom turn

• Ascent technique

• Surface protocol and recovery breathing

Free Immersion – FIM

Students will practice controlled descent and ascent using the dive line.

FIM training is particularly useful for developing:

• Equalization

• Relaxation

• Depth adaptation

• Body awareness

• Controlled descent

• Efficient turns

• Proper ascent technique

The emphasis throughout depth training is control and efficiency rather than chasing maximum depth.

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Static Apnea Training – STA

Students will further develop their breath-hold ability through structured static apnea training.

Topics include:

• Relaxation techniques

• Breath-up and preparation

• Understanding contractions

• Mental strategies

• Recovery breathing

• Buddy communication

• Static safety procedures

• LMC and Blackout recognition

• Designing and using training tables

Students will also begin learning how to structure their own static apnea training instead of relying exclusively on instructor-led sessions.

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Dynamic Apnea Training – DYNB

Pool training will focus on improving underwater swimming efficiency.

Students will work on:

• Streamlining

• Bi-fin technique

• Body position

• Pace

• Relaxation

• Efficient turns

• Buoyancy and weighting

• Recovery breathing

• Dynamic buddy procedures

• Rescue techniques

Students will also learn how to design structured dynamic apnea training sessions and safely progress distance over time.

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Advanced Safety & Rescue

Safety is one of the most important components of AIDA 3.

As depth and dive duration increase, students must develop stronger buddy and rescue skills.

Training includes:

• Advanced buddy procedures

• Correct safety-diver positioning

• Timing the safety dive

• Meeting an ascending freediver

• Recognizing Loss of Motor Control

• Recognizing Blackout

• Surface rescue procedures

• Rescue of an unconscious freediver from depth

• Airway management

• Surface recovery procedures

• Towing an unconscious freediver

• Emergency management and communication

• Self-rescue procedures

Students are expected to demonstrate that they can act as an effective safety diver—not simply complete their own dives.

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Independent Freediving & Training Planning

A major objective of AIDA 3 is developing a more independent freediver.

Students will learn how to:

• Plan a freediving session

• Establish appropriate training goals

• Select suitable training depths

• Determine appropriate surface intervals

• Set up and check freediving equipment

• Use a freediving buoy, line and bottom weight

• Use a safety lanyard correctly

• Organize buddy rotations

• Perform effective safety dives

• Structure static and dynamic training

• Progress depth gradually

• Recognize when conditions or personal performance require ending a session

AIDA 3 students should begin developing the judgment required to safely train with other appropriately qualified freedivers.

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Course Structure

The AIDA 3 course includes a combination of theory, confined-water training, deep-pool practice, and open-water depth training.

The course includes a minimum of:

Theory Training

Minimum 3 theory sessions

Theory covers advanced freediving physiology, physics, equalization, safety, training concepts, deeper diving techniques, and session planning.

Students must successfully complete the required AIDA knowledge assessment.

Pool / Confined-Water Training

Minimum 2 pool sessions

Pool training focuses primarily on:

• Static apnea

• Dynamic apnea

• Advanced buddy procedures

• Rescue

• Training tables

• Technique and efficiency

Additional practice may be recommended depending on individual performance.

Pan Am Deep-Pool Training

Where appropriate, students may train at the Toronto Pan Am Sports Centre 5m pool before progressing to deeper open water.

These sessions can be used to refine:

• Equalization

• Duck dives

• Vertical body position

• Finning technique

• Relaxation

• Turns

• Rescue procedures

Open-Water Depth Training

Minimum 4 open-water sessions

Open-water training focuses on developing comfortable and controlled depth progression.

Training includes:

• FIM

• CWTB

• Frenzel equalization

• Free fall

• Proper weighting and neutral buoyancy

• Lanyard use

• Depth safety

• Deep buddy procedures

• Rescue scenarios

• Surface recovery

Open-water training locations are selected according to weather, water conditions, student progression, site access, and instructor availability.

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AIDA 3 Certification Requirements

AIDA 3 is a performance-based certification.

Simply attending all scheduled sessions does not guarantee certification.

To successfully complete the course, students must meet the applicable AIDA 3 knowledge, skill, safety, and performance requirements, including:

Static Apnea – STA

Minimum 2 minutes 45 seconds

Dynamic Apnea with Bi-Fins – DYNB

Minimum 55 metres

Constant Weight with Bi-Fins – CWTB

Minimum 24 metres

Depth performance must be completed with appropriate technique, control, equalization, surface protocol, and safety procedures.

Students must also successfully demonstrate the required:

• Frenzel equalization

• Free-fall technique

• FIM technique

• Safety lanyard procedures

• Buddy procedures

• LMC/Blackout response

• Advanced rescue skills

• Self-rescue skills

• Surface recovery procedures

• Training and session-planning knowledge

• Written theory examination

Reaching 24 metres alone does not automatically qualify a student for AIDA 3 certification.

Technique, safety, knowledge, rescue ability, and overall performance must also meet the applicable course standards.

The instructor has the final decision regarding student progression and certification.

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Prerequisites

To enroll in the AIDA 3 Advanced Freediver Course, students must:

• Be at least 18 years old, or 16–17 with parent/guardian consent

• Hold an AIDA 2 Freediver certification, or complete the applicable AIDA crossover/evaluation requirements

• Complete the required medical statement

• Complete the required liability release

• Be comfortable performing AIDA 2-level freediving skills

• Be physically and mentally prepared for deeper freediving training

Students entering from another recognized freediving organization may require an AIDA crossover evaluation before beginning AIDA 3.

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Equipment Needed

Students are responsible for providing suitable personal freediving equipment, including:

• Freediving mask

• Snorkel

• Freediving fins

• Appropriate wetsuit

• Freediving weight belt and weights

• Dive socks

• Freediving computer

• Other personal equipment required for local conditions

Rui Diving Centre provides the primary training buoy, dive line, and bottom-weight system for instructor-led training sessions.

All personal equipment must fit correctly and be suitable for the training environment.

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Who Is This Course For?

AIDA 3 is ideal for freedivers who:

• Have completed AIDA 2 and want to continue progressing

• Want to comfortably dive beyond the beginner depth range

• Want to improve Frenzel equalization

• Want to learn proper free fall

• Want to improve static and dynamic performance

• Want to understand advanced freediving physiology

• Want stronger rescue and safety skills

• Want to learn how to structure their own training

• Want to become a more independent and knowledgeable freediver

• Plan to eventually progress toward AIDA 4 or professional-level freediving training

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Train for Quality — Not Just Numbers

A strong AIDA 3 freediver should understand what they are doing, why they are doing it, and how to safely support their buddy.

Our training emphasizes:

Technique. Relaxation. Equalization. Efficiency. Safety. Rescue. Independence.

The objective is to develop a freediver who is not only capable of going deeper, but who has the knowledge and judgment to train safely and continue progressing long after the course is finished.