Lap 3/ Wave 3 - Master Freediving
Are you ready to master your freediving education with the third-level Molchanovs certification course?
Master recreational freediving training with the Lap/Wave 3 - Master Freediving course.
Lap/Wave 3 Course Setup
This course is the third course you will have on your recreational freediving journey. You will master freediving theory in the Theory 3 course, theory and pool freediving in the Lap 3 course, and theory, pool, and depth freediving in the Wave 3 course.
Keep in mind that you can upgrade from Theory → Lap → Wave within the same level at different times.
For example, if you just want to complete Theory for now, you can have an online theory session with a Molchanovs instructor, then upgrade to Lap when you are able to access a pool with a Molchanovs instructor. Or if you only have access to a pool, you can first take the Lap course (includes theory), then upgrade later to the Wave course when you are near open water with a Molchanovs instructor.

After successful course completion, you’ll be able to:
Theory
- Freediving physiology that includes lung measurements, breathing, and failure depth
- Perform attention deconcentration before dives
- Comfortably hold your breath for 3’30"
Lap (Theory +Pool)
- Dive a distance of 75m (246ft) in DYNB and 50m (164ft) in DNF comfortably
- Dive with a perfected pool freediving technique
- Perform dry packing, reverse packing, and mouthfill equalization
- Participate in the Molchanovs Lap Instructor Course AND/OR Lap 4 - Competitive Freediving course
Wave (Theory + Pool + Depth)
- Dive comfortably to 34 - 40m (112 - 131ft) of depth in CWTB and FIM
- Dive with a perfected depth freediving technique
- Perform Functional Residual Capacity (FRC) dives
- Buddy freedivers from 20m (66ft) of depth
- Act as an assistant instructor for Lap/Wave 1 - 2 courses
- Be eligible to participate in the Molchanovs Lap/Wave Instructor course AND/OR Lap/Wave 4 - Competitive Freediving course
Prerequisites
- Lap/Wave 2 certification for Lap 3
- Wave 2 certification for Wave 3
OR
- Completed corresponding crossover evaluation
AND
- CPR/First Aid certificate (less than 2 years old)
Performance Requirements
Lap and Wave Pool Requirements
- STA 3’30”
- DYNB 75m (246ft)
- DNF 50m (164ft)
Wave-Only Open Water Requirements
- CWTB & FIM 34 - 40m (112 - 131ft) or 29m (95ft)*
- CNF 25 - 30m (82 - 98ft)
- CWTB Buddying 20m (66ft)
- Rescue 20m + Surface Tow 20m
*Minimum requirement for cold water: <15°C (59°F) at 1m (3ft) below the water’s surface