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Setting Freediving Goals for the New Year: How to Plan and Achieve Success

Updated: May 26

As we stand on the cusp of a new year, it's the perfect time for freedivers to reflect on their achievements, learn from their experiences, and set ambitious yet achievable goals for the coming months. Goal setting not only provides a roadmap for progression but also fuels motivation and passion for the sport. In this blog post, we'll explore the art of setting freediving goals, breaking down the process step by step to ensure a fulfilling and successful journey beneath the waves.



Reflecting on the Past Year. Before charting the course for the future, it's essential to look back on the past year. Did you journal your training to make it easier to reflect back on your experiences? I highly recommend tracking your habits and training practices in a physical book or note taking app if you haven't done so already. When reflecting on your freediving experiences, take note of the highs and lows, as they provide valuable insights. What worked well? Where did you face challenges? Understanding your strengths and weaknesses sets the foundation for crafting realistic and meaningful goals.


Take note of your personal bests with dates, the types of dives you enjoyed the most, and any skills you want to refine. Consider the impact of external factors such as training consistency, health, and environmental conditions. This retrospective analysis serves as a springboard for the goal-setting process.






Define Your New Freediving Objectives. Start the goal-setting process by defining your objectives. What do you want to achieve in freediving in the new year? Goals can range from depth achievements to mastering specific techniques or even exploring new disciplines within the sport.


  1. Depth Goals. If you're drawn to the allure of descending into the abyss, consider setting depth-related goals. Whether it's reaching a new personal best depth, conquering a challenging dive site, or completing a specific certification, depth goals provide a tangible target to strive for.

  2. Technique Mastery. Freediving is a continuous journey of refining and mastering techniques. Identify specific aspects of your technique that you want to improve. It could be streamlining your freefall, perfecting your equalization method, or enhancing your finning technique. Breaking down the broader skill set into smaller, manageable components makes the improvement process more achievable. Working with a variety of instructors will help with fine-tuning your techniques.

  3. Explore New Disciplines. Variety is the spice of life, and the same holds true for freediving. Use the new year as an opportunity to explore different disciplines within the sport. Whether it's static apnea, dynamic apnea, mermaiding or even competitive freediving, diversifying your skill set not only keeps the sport exciting but also enhances your overall capabilities as a freediver.



SMART Goals: Specific, Measurable, Achievable, Relevant, Time-bound. Now that you have a broad understanding of your objectives, it's time to refine them using the SMART criteria. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework ensures that your goals are well-defined and increases the likelihood of success.


  1. Specific. Clearly define what you want to achieve. Instead of a vague goal like "improve equalization," specify the aspect you want to work on, such as "mastering the Frenzel technique for equalization."

  2. Measurable. Establish concrete criteria to measure your progress. Whether it's the depth of your dives, the duration of your breath-holds, or the number of training sessions per week, having quantifiable metrics enables you to track your advancements.

  3. Achievable. While it's crucial to set ambitious goals, they should also be realistic. Consider your current skill level, time commitment, and any potential challenges. Setting unattainable goals can lead to frustration and burnout.

  4. Relevant. Ensure that your goals align with your overall aspirations in freediving. If your primary focus is depth diving, setting a goal related to static apnea might not be as relevant. Choose goals that contribute meaningfully to your overarching objectives.

  5. Time-bound. Set a timeframe for achieving your goals. Whether it's a monthly, quarterly, or yearly target, having a deadline creates a sense of urgency and commitment. Break down larger goals into smaller, manageable milestones with specific timelines.



Crafting Your Freediving Action Plan. With SMART goals in place, it's time to develop a comprehensive action plan. Your plan should encompass training routines, skill-building exercises, and strategies to overcome potential challenges. Here's a step-by-step guide to crafting your freediving action plan:


1. Training Schedule. Establish a consistent training schedule that aligns with your goals. Outline the frequency and duration of your training sessions, incorporating a mix of dry training, pool sessions, and open-water dives. Consistency is key to improvement in freediving. Are you in the Toronto area? Join our Monday Night Training!

2. Skill-Building Exercises. Identify specific exercises and drills to address the components of your goals. For example, if your goal is to improve equalization, dedicate time to daily Frenzel technique drills. If depth is your focus, gradually increase the depth of your dives in a controlled and safe manner.



3. Visualization and Mental Preparation. Freediving is not just a physical endeavour; it's a mental challenge as well. Incorporate visualization techniques into your routine to mentally rehearse successful dives. Practice mindfulness and relaxation exercises to enhance focus and calmness during breath-holds.


4. Cross-Training. Consider incorporating cross-training activities that complement freediving. Yoga, swimming, and cardiovascular exercises contribute to overall fitness, flexibility, and breath control. A well-rounded fitness routine enhances your capacity as a freediver.


5. Safety Protocols. Prioritize safety in your action plan. Ensure that you have a reliable dive buddy trained in freediving rescue techniques. Regularly practice rescue scenarios to be well-prepared for any unforeseen circumstances. Familiarize yourself with the safety guidelines of each dive site.


6. Monitoring and Adjustments. Regularly monitor your progress against the established metrics. Keep a freediving log to track dive details, training sessions, and any challenges faced. Be flexible in adjusting your action plan based on your evolving needs and circumstances.




Staying Motivated and Overcoming Challenges. Embarking on a journey of freediving goals is exciting, but challenges are inevitable. Stay motivated by celebrating small victories along the way. Recognize the progress you make, whether it's an improvement in equalization, an extended breath-hold, or a successful dive at a new depth.


Community Engagement. Engage with the freediving community to stay inspired. Share your goals with fellow freedivers, participate in online forums, and attend local events or workshops. The support and camaraderie of the community can be a powerful motivator. In the Toronto area? Join Freedive Toronto to engage and train, email us to join today!


Learn from Setbacks. Freediving, like any sport, comes with its share of setbacks. Instead of viewing challenges as failures, see them as opportunities to learn and grow. Analyze the factors contributing to setbacks, adjust your approach, and move forward with resilience.


Periodic Assessments. Periodically assess your goals and adjust them as needed. Your priorities and circumstances may evolve, and it's essential to ensure that your goals remain relevant and challenging. Celebrate achievements, modify goals if necessary, and continue refining your skills.


A Year of Freediving Triumphs. Setting freediving goals for the new year is a powerful commitment to personal growth, skill development, and the sheer joy of exploring the underwater world. By following a systematic approach, incorporating SMART goals, and crafting a detailed action plan, you pave the way for a year filled with freediving triumphs.

As you embark on this journey, remember that each dive is an opportunity to learn, each challenge is a stepping stone to success, and each goal achieved is a testament to your dedication.



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