with Freedive SuperHOME
Apnea42 organises yearly overseas training trips for both instructors and trainees as these locations provide access to ideal training environments, such as warm and clear waters, and suitable depth for various training levels. A favorite location for training is Panglao.
These training trips also provide an opportunity for freedivers to connect with like-minded individuals who share a passion for the sport, to engage with fellow divers and instructors from different backgrounds, fostering a sense of camaraderie and creating lasting connections. We will spend a week sharing experiences, knowledge, and challenges with fellow divers. A42 Trips aim to create a positive and encouraging environment for personal growth. Highlights: - Personalised depth training program with our instructors - Planning and reaching training objective(s), or just simply enjoying leisure training - Fun day trips to other islands & sardine runs - Various workshops by our own freedivers (EQ, Static, Relaxation, Meditation, etc)
1. Schedule Outline
Detailed Outline
11:15 AM | Arrive at Tagbilaran Airport (Panglao) |
12:00 Noon | Arrive at Freedive SuperHOME / Casita
(Room assignment / collect your pre-ordered bento lunch) |
12:45 PM | Welcome & Briefing
- Instructors and trainees to gather at SuperHOME Lobby |
1:00 - 1:30PM | Change into dive gear / gather dive equipment |
1:30 PM | Pre-dive preparation
- Meet outside the gear/equipment room
- Refer to the whiteboard and check your buoy (alphabet) and boat number |
1:50 PM | Take a group photo by the boat |
1:55 PM | Board the boats and head out for diving! |
2:00-4:00 PM | Diving |
4:00-5:30 PM | Wash up |
5:30 PM | Gather Lobby |
5:45-7:00 PM | Group Dinner @ Moadto Mall besides Superhome |
730-9:00 PM | Debriefing / Briefing for next Day |
*Recommended 8 Hours of sleep |
7:30-8:00 AM | Sarah’s Sun Salutations |
8:45 AM | Prep and gather outside equipment room, refer to whiteboard |
9:00-11:00 AM | Diving |
11:30-4:50 PM | Lunch / Leisure / Admin Time (Free & Easy) |
4:50-5:30 PM | [Optional] Mini Run w Daniel |
6:00 PM onwards | Dinner (Free & Easy) |
Debrief(s) - Instructors will arrange for a common time to conduct a debrief of the day's session. |
7:30-8:00 AM | Sarah’s Sun Salutations |
8:45 AM | Prep and gather outside equipment room, refer to whiteboard |
9:00-11:00 AM | Diving |
11:30-4:50 PM | Lunch / Leisure / Admin Time (Free & Easy) |
6:00 PM onwards | Dinner (Free & Easy) |
Debrief(s) - Instructors will arrange for a common time to conduct a debrief of the day's session. |
Meeting time to be confirmed Read Safety Protocols
9:00-11:00 AM | AIDA A42 Mini Pool Competition |
11:30-4:50 PM | Lunch / Leisure / Admin Time (Free & Easy) |
4:50-5:30 PM | [Optional] Mini Run w Sarah |
6:00 PM onwards | Dinner (Free & Easy) |
Debrief(s) - Instructors will arrange for a common time to conduct a debrief of the day's session. |
7:30-8:00 AM | Sarah’s Sun Salutations |
8:45 AM | Prep and gather outside equipment room, refer to whiteboard |
9:00-11:00 AM | Diving |
11:30 PM | Lunch - Again, we will help you order bento meal, so that we have have it before heading out to Napaling for the fun dive (Sardine run) |
6:00 PM onwards | Dinner (Free & Easy) |
Debrief(s) - Instructors will arrange for a common time to conduct a debrief of the day's session. |
7:30-8:00 AM | Sarah’s Sun Salutations |
8:45 AM | Prep and gather outside equipment room, refer to whiteboard |
9:00-11:00 AM | Diving |
11:30-4:50 PM | Lunch / Leisure / Admin Time (Free & Easy) |
4:50-5:30 PM | [Optional] Mini Run w Daniel |
6:00 PM onwards | Dinner (Free & Easy) |
Debrief(s) - Instructors will arrange for a common time to conduct a debrief of the day's session. |
7:30-8:00 AM | Sarah’s Sun Salutations |
8:45 AM | Prep and gather outside equipment room, refer to whiteboard |
9:00-11:00 AM | Diving |
11:30-4:50 PM | Lunch / Leisure / Admin Time (Free & Easy) |
5:00 PM | Gather at SuperHOME Lobby |
5:30 PM | Make our way to [??] |
6:00 PM onwards | Dinner Party! |
8:45 AM | Gather at SuperHOME Lobby |
9:30 AM | Transfer to Airport |
- Meet at exercise area at 7:45am-8:15 (Yoga Sun Salutations with Sarah) - Note: For those who are NOT staying in SuperHOME, pls remember to bring your dive equipment. You won't have time to return to your room and get them.
- 7:30-8:00AM: Sun Salutations
- 8:30AM: Gear up; Meet outside equipment room; Check the whiteboard and see which buoy & boat you are assigned to.
- 8:50AM: Walk to the beach where the boat is waiting.
- 9:00AM: Boat Departs
2. A42 Instructors
Instructor Details
- Depth National Record Holder
- SSI & AIDA Freediving Instructor Trainer
- Teaching since 2012
- AIDA Freediving Instructor
- AIDA Kids Instructor
- School Social Worker / Counsellor
- Photojournalist
Coaching Specialty:
- Beginners Freediving Coaching
- Relaxation Techniques
• AIDA & 3x CMAS Depth National Record Holder • Apnea Academy Freediving Instructor • Molchanovs Freediving Instructor
Coaching Specialty: • Depth Competition • Depth Coaching
- Apnea Academy Instructor
- AIDA & CMAS Competition judge
- Spinning instructor for 9 years
- Yoga Alliance YTT-200 certified
- Founder of Equalization Gym
- Apnea Total Instructor
- Apnea Academy Assistant Instructor
- CWTB National Record Holder
Coaching Specialty:
- Beginners Freediving Coaching
- Handsfree Equalization Education
- Depth Competition
- SSI Level 2 Freediving Instructor
- Underwater photographer/ videographer
• Freediving Instructor
• Freediving Instructor with Apnea Bali
• Photographer
• Owner/Maker of Sukukaut Wooden Noseclip #sukukaut #woodennoseclip
3. A42 Trainees
Name | |
1 | Ange *3 |
2 | Ashley *3 |
3 | Cindy *2 |
4 | Dan *2 |
5 | Hai Ying *2 |
6 | Hannah *2 |
7 | Janice *2 |
8 | Jonas *2 |
9 | Judith *3 |
10 | Kuo Hao *2 |
11 | Meicheng *3 |
12 | Moses *2 |
13 | Mr Soh *1 |
14 | Sarah *2 |
15 | Seato *2 |
16 | Sreekanth *1 |
17 | Stig *2 |
18 | Yinghui *2 |
4. T-Shirt Design By Enrico
5. Things to Prepare
Things to prepare before the trip: Prepare the QR code: eTravel - Philippine One-Stop Electronic Travel Declaration System
Personal equipment and gear
- Wetsuit [Tights to cover legs]
- Fins
- Socks - prevent blisters
- Mask & snorkel
- Lanyard (Please purchase before trip)
- Gloves - if you are worried about jellyfish
- Neck weight or weight belt
- Dry Gear bag - consolidate your equipment for fun dive trip
- Shoes for running [Optional]
*Weights will be provided. Each piece is 1kg (let us know how much weights you need. You might want to bring your own 500g weights.) *Noodles are free to use @ SuperHOME
Medication & Supplements
- Seasick pill - windy days surface is choppy
- Vitamin C - Antioxidant
- Water bottle
- Electrolytes Tablets - to restore lost minerals
- BCAA Tablets - for better muscle energy
2. 7-11 Store (3 mins walk from SuperHOME) Location Food / Drinks / Water / Other basic amenities can be purchased from this 7/11 convenience store.
- SIM CARD / ESIM
- SIM Cards can be purchased at booths located outside of Manilla Airport, Terminal 2. Please sort your SIM Card before arriving to panglao. The sorting time took 30mins for one person.
- ESIM has to be sorted before flying
4. Pharmacy
6. A42 Depth Days - Points & Notes *Important*
Freediving Plan Overall Structure
Day / Dives | Dive Plans | PM |
Day1 - Sat
(Dive1) | Weighting check
Buoyancy check
Warmups only | |
Day2 - Sun
(Dive2) | Weighting & Buoyancy sorted
Techniques & Corrections
Progressing depth | |
Day3 - Mon
(Dive3) | Warmups
Progression depth
Mini PB | |
Day4 - Tue | Day Trip - Pamilacan | |
Day5 - Wed
| Rest Day
*Important to stay dry; rest ears | |
Day6 - Thu
(Dive4) | Techniques & Correction
Depth Progression
or Mini PB | Sardines
Fun Dive |
Day7 - Fri
(Dive5) | Techniques & Correction
or Mini PB | |
Day8 - Sat
(Dive6) | Techniques & Correction
or Mini PB | |
Day9 - Sun | Checkout AM |
Dive debrief & Session plan
- Instructors will arrange for a common time to conduct a debrief of the day's session.
- They will also have a discussion with trainees on the plan for the next dive session. These debrief and discussion sessions may be conducted individually or together with buoy-mates.
- After your 3rd dive on 31 July, you will have a dive debrief with your 1st instructor, and have a session plan with your 2nd instructor for your next time on 3 Aug.
- Think about: What do you hope to achieve / work on during this trip?
- Feel free to discuss with the instructors
- Keep a training log for your reference
- It will also be helpful when you discuss your training objectives and plans with your instructor
7. Protocols & Safety
1. General:
- Ensure 8 hours of rest the day before diving
- Hydrate as much the night before & during your dives
- Do not dive if feeling unwell in the morning
- Report to Mark or your instructor if unwell
- Prepare seasick pill 30mins before diving
- Line Depth Training Safety:
Guidelines to PB Depths
- Make sure to repeat your pb depth, until it is comfortable, before increasing depth
- Any technical mistake should be corrected with instructor, and repeated before increasing depth, or PB depth
Guideline to Squeezes
- Ensure not to use an open line (the rope length is more than your pb) when a performing pb.
- Increase your pb distance 1-3m
- Squeeze, Samba, and Bo will have to stop diving for the day, rest and observe conditions before allowing diving the next day.
- If any bo, squeeze, nosebleed, or unwell, do inform your instructor or Mark.
3. Fun Dives Safety:
A42 Lead / Organiser • Buoy prepared for visibility and for divers to remain close to it. • Buddy system checked and announced to everyone before the dive. • If you hear a call or whistle to gather, do promptly gather for a group count, or announcement brief in water. Guide / Leads / Trainers • To prepare bright t-shirts or suit. • Before the dive, ask if the divers are feeling physically well to dive. • Maintain group within reasonable distance of each other. • Make announcements directly to the whole group - i.e, have everyone gathered close before making your announcement.
All Freedivers
60-360 Safety Rule: Within 60sec, each individual should pause and do a 360 degree surrounding check on buddy, group leader & overall surroundings. *It takes an accident to happen within 60s
• Everyone will have an assigned buddy.
• During fun dives, everyone has to be alert and keep a look-out for your assigned buddy. • Always keep check on the main group and your buddy regularly throughout the dive (60-360 Rule)
• Maintain within the group of reasonable visible distance of each other. No more than 20m away from the buoy. • Ensure any information is received by the lead guide (i.e., speak to the lead guide directly).
8. Buoy Arrangement
Places to Eat
Lunch Box @ SuperHOME (250Peso) Thursdays unavailable Please submit orders in group chat before 6pm the day before For those would like to eat at SuperHOME.
Other Places
- Ubeco - Cafe, meals
- Overgrown Cafe & Bar
- Sisa Bistro - Filipino
- Lekker Garden - Middle Eastern
- Shaka - Vegan
- Glebe Coffee - Cafe
- Wonderland Thai food
- La Familia Restaurant - Local filipino
Korean BBQ
- Boholdon Koean Restro
- Allre Korean Restaurant (Make reservations)
- Yoos Panga
Foods to Avoid - Bee Farm @ Moadto Mall (Lasagna, Veggie Pizza) - Namoo (Fish & Chips)
Transport Options
- Tuktuk (200-250 one way) shared with 3-4 people
- Bike Rental, 350 per day, do request before trip
For your Action Links:
1. Training Goals / Bento Order/ Bike Rental (Fill in by 26Jul)
Fill in your details by 26July Click on image to go to Sheet
Archived Trips
