Tea Košnjek is a kinesiologist and a strength & conditioning coach working with Olympic-level swimmers and freedivers around the world.

From pool to depth disciplines, she helps athletes optimise their performance by focusing on strength, movement efficiency, and mastering technique.

Between 2018 and 2024, she was the technique and S&C coach for freediver Alenka Artnik, a multiple world champion and world record holder. 

Tea continues to support a wide range of freedivers globally—both pool and depth—in unlocking their full potential through strength and technique training.

In this episode we discuss:

Tea is from Slovenia, and has a background in competitive swimming.
She studied kinesiology and started coaching strength and conditioning.
Tea was inspired to look further into freediving when she saw the dives on Diveye.
Tea collaborated with Alenka Artnik (episodes #57 and #154) for many years.
What does ‘training’ mean, actually?
What are the most unique aspects of training for freediving, compared to other sports?
What is periodisation and how to do it.
What can we do during the base training phase?
How gender differences influence training decisions.
About how periods affect hormones and therefore training.
Showing up for training, perceived exertion, mental condition and how it affects motivation.
Deloading before the competition or event.
Specific attention to each freediving discipline:

(See the video version of the podcast on the True Depth Freediving YouTube channel for videos of exercises)

FIM (Free Immersion)
CWTB (Bifins)
CWT (Monofin)
CNF (No Fins)

Comparing the depth disciplines to the pool versions.
Tracking training and progress and what to track.
How to recover from training.
Supplementation (protein, creatine, omega 3, vitamin D)
Sauna, cold plunges, foam rollers, etc.
Advice for coaches on how to motivate and encourage our athletes/coachees.
Tea’s services and Instagram.
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Why does she freedive?

For freediving courses, workshops and retreats in Egypt and Europe visit www.truedepthfreediving.com!

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Huang Hua Yang is a former farmer and the deepest freediving athlete from the beautiful country of Taiwan. One of the deepest men in the world, he shares his freediving story and philosophy with us.

In this episode we discuss:

Huayang  joined us from Panglao, Philippines at the time of recording, where he was training for the Asian Freediving Cup.
Comparing conditions in Panglao and Taiwan.
Donny lived in Taiwan for ten years and started a freediving school there.
Huayang was a farmer from the countryside close to Taoyuan, before he came to freediving in 2011.
Talking of the beauty of Taiwan’s Orchid Island.
Shout out to Wayne and Yen at Weirdos Freediving and Wu How at Deep Soul.
Huayang took his first freediving course in 2015, possibly one of the first PADI freediving courses.
Huayang did his instructor course with JP Francois at Freediving Planet in Moalboal, Philippines.
A question from Patreon supporter Tom Way about the freediving scene in Taiwan.
Taiwanese diver Haixiang beats Alexey in DNF in competition.
About the future of freediving competitions and their taking place in Asia.
Huayang’s journey to depth and competitions.
Shout out to Huayang’s coach Theo-Patrick Fourcade.
What are the fundamentals of training for freediving for Huayang? How has it changed over time?
Does he see any major differences in the training philosophies of Western and Asian freedivers?
Comparing different training approaches of different coaches.
Different athletes need different approaches.
What does it take to dive deeper than 100m?
Huayang’s experience with lung squeeze and how to avoid it?
His experiences with narcosis, how does it feel?
The benefits of RV diving for training compressibility.
How a week of training looks like for him at the moment.
On teaching equalisation to speakers of different languages.
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Why does he freedive?

For freediving courses, workshops and retreats in Egypt and Europe visit www.truedepthfreediving.com!

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

David Mellor is an English freediver who started freediving at 49 years old and achieved the incredible goal of freediving to 100 metres, in competition, at the age of 60 years old.

In this episode we discuss:

David and Donny sat down at The Little Blue in Dahab, home of True Depth Freediving, for this interview.
David became a grandfather!
David moved to Poole in England when he was 12 years old.
He was a tool maker by trade and eventually opened his own factory.
After three kids and a divorce David wasn’t in the best of shape.
David was 49 years old when he did his first freediving course.
Shout out to Emma Farrell (Episodes #32 and #50) and Vobster Quay.
He did his first competition when he was 55 years old.
At the age of 55 David sold his business and moved into freediving full-time.
He dived 100m (FIM) for the first at the age of 59 and did 100m in competition at the age of 60.
Shout out to Harry Chamas (Episodes #49 and #73).
Shout out o Gus Kreivenas (Episodes #30, #31 and #105).
Shout out to Alice Modolo (Episode #117).
Shout out to Federico Mana (Episode #84).
David didn’t have and LMC or Blackout until he was diving 100m!
Shout out to Tom Peled (Episode #120).
What was blocking David’s equalisation at 85m?
How important is strength training for David?
Two exercises to improve your hypoxic tolerance (hypoxic runs and static).
Experiences with squeezing.
An over expansion injury.
Does he do flexibility/compressibility training?
Discussing David’s experience with DCI in Dominica?
Shout out to Jonathan Sunnex (Episodes #68 and Lost Episode #2).
What is David thinking when he’s coming up from a dive?
David’s mum is a total beast!
How important is nutrition to David?
Does he take any supplements?
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David’s retreats with Echo Echo Projects with Lydia Gard and Martin Petrus, and teaching in the UK and other places.
Why does he freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Marco Nones is one of the most influential persons in the development of freediving on Egypt's Red Sea and a coach to some of the best freedivers in the world.

In this episode we discuss:

We met for this interview at Only One Apnea Centre located in Reef Oasis Blue Bay Resort in Sharm El-Sheikh.
Marco first came to Sharm in early 2000 as a scuba diving instructor.
The AIDA World Championship was organised by Marco in 2007 and 2008.
Marco is from Genoa, Italy.
He started in the scuba business but had to choose freediving in the end.
About Marco’s contribution to the PSS education materials.
Marco has been working closely with athletes in, and moving to, the elite level.
How Marco trains his athletes.
What positive and negative developments in competitive freediving has Marco seen over the years?
Where should the aspiring deep freediver put their attention?
Training all the rings in the system. What are the rings?
The confusion of performance and training.
Discussing the mouthfill factor, or ‘Delta’ and how to train mouthfill systematically.
Marco’s thoughts on using pure O2 to aid recovery or avoid DCS after deep dives.
On the topic of doping in freediving.
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What is the future of Only One Apnea? 
Why does Marco freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Enchante Gallardo is a Hawaii born freediving athlete who has recently surpassed the 100m depth.

In this episode we discuss:

Enchanted was born and raised on Oahu, Hawaii.
She went to school in California and lived for many years in Puerto Rico.
She did her first course with FII in Hawaii and immediately fell in love.
She spent a lot of time around the water as a kid in Hawaii.
About surfing and growing up surfing, and wild ocean conditions.
Questions from Patreon supporter Philip.
About training freediving in Hawaii, the set up and ocean life there.
Congratulations on strong performances in both the AIDA and CMAS World Championships in 2024.
A black out at the beginning of Vertical Blue last year and how Enchante recovered.
How Enchante balances being a mom with two young boys and training for elite level freediving.
How did she prepare for and periodise training leading up to the big competitions.
Shout out to Enchante’s coach Tom Peled.
Base training, running, strength training and flexibility strategies.
Her experience with squeezing.
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Plans for 2025?
Why does she freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Heike Schwerdtner is a trainer of nurses from Germany and also the first woman to beat Natalia Molchanova's static apnea world record. A record that has stood for eleven years.

In this episode we discuss:

Heike recently broke the 11 year old STA record held by Natalia Molchanova.
Shout out to her coach Rami Bladlav who appeared on episode #133
Heike lives in Bavaria in Germany.
Heike started swimming at 3 years and began training springboard diving from 7 to 12 years old, then was a professional swimmer until 18 years old.
Heike started her apnea journey at 40 years old.
Did apnea help release trauma?
Did her childhood in the water contribute to her abilities?
Rami Bladlav appeared on episode #133 of the podcast.
She doesn’t do much CO2 training.
Big shout out to Heike’s partner Klaus for his help in training.
Does Heike use hyperventilation in her statics and how much?
Heike’s nutrition strategy and how much does she fast?
Why does she choose a predominantly plant-based diet?
What kind of supplementation does she use?
Heike is a nurse trainer.
Shout out to the Patreon supporters!
A question from patron Tom about measuring blood glucose and its relation to hypoxia.
A question from a patron Adrien about memory loss from long statics.
A question from patron Marc about the day of the world record.
Mental strategy for long statics.
How dynamic training enhances static performance.
Does Heike have her sights on the depths?
What complementary apnea does she do?
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Another massive shout out to her partner Klaus! And to buddy Katerin!

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Lotta Ericson is co-founder, owner and manager of Freedive Dahab, the longest established freediving centre in Dahab, Egypt. She has a deep history in freediving as a competitive athlete and developer of the freediving education systems.

In this episode we discuss:

We are in Home Sweet Home, Dahab for this one!
Lotta is from Sweden and was a social worker before moving to Egypt.
Lotta’s early days in Dahab, starting in 1998.
Shout out to Tom Sietas, Episode #52 of the podcast.
How Dahab has changed over the last 25 years.
Disappearance of the Israelis.
The old trip to The Blue Hole, state of the road etc
Abandoned resorts, building projects along the coast.
The trash situation in Dahab, out of control? Or better than ever?
The state of Dahab’s waters, reefs and fish populations.
Did Jacques Cousteau blow up The Blue Hole?
The development of freediving in Dahab and The Blue Hole.
The birth of freediving competitions in The Blue Hole.
What happened to the decompression chamber in Dahab?
How freediving competitions have changed over the years.
How Freedive Dahab came to be and it’s many locations.
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Does Lotta still like Dahab?
Why does she freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Samo Jeranko is an elite freediver and top-level coach to freediving athletes, based in Slovenia. In this episode we take a deep dive into the coaching and training strategies he employs for his clients and himself.

In this episode we discuss:

Samo was recently in Croatia for spearfishing and the sea temperature was worryingly warm.
Samo Jeranko first appeared on episode #86 of The Freedive Cafe Podcast.
Samo now has two long daughters of 3 and a half years old and 6 weeks old.
How does having young children affect his ability to train?
Samo is working as a freediving coach both in person and online.
We discuss the Norwegian Method - the advanced training methodology of Norway’s top athletes.
A question from Patreon supporter Matthias about specific testing for his coached athletes.
The importance of good aerobic and strength bases in the early part of the season.
The biggest mistake freediving athletes make when planning their season.
About the 10 x 50 DNF exercise and its value.
How to train Co2 with dry exercises.
A question from Patreon supporter Vittorio about using dry exercises to facilitate depth adaptation.
How does Samo approach the situation where a client suffers from barotrauma?
Thoughts on partially empty and fully empty lung dives.
On the dangers of hyperventilation.
Deep dive into the dynamics of strength training for freediving and periodisation.
Differences between male and female athletes and the influence of the menstrual cycle on training.
Tips on the best way to recover and get ready for the next dive session.
Nervous system repair and recovery.
The three fundamentals of recovery
Transcendental meditation.
A question from Patreon supporter Darren about rebuilding trust after a blackout.
Thoughts on the current state of freediving organisations and the doping scandal.

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Originally produced between 2019 and 2021, the Lost Episodes of The Freedive Cafe were originally released as exclusive content for Patreon subscribers, then lost to time. Recently unearthed in the Sinai desert, I can now deliver them for your listening pleasure!

This episode with Johnny was originally released on Patreon in July 2020.

To become a supporter of the podcast through Patreon visit:
https://www.patreon.com/freedivecafe

Johnny also appeared on Episode #68

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe

Stéphane Tourreau is an elite level competitive freediver from France.

In this episode we discuss:

Stephane first appeared on episode #5 of the podcast.
Stephane was in Tenerife at time of the interview.
Stephane spent 1.5 years in Dominica.
How did he dive over 100m almost every three days in one year?
What did his training look like, in general, while he spend those 1.5 years in Dominica?
Call back to Episode #137 with Bizo Silva about potential for harm to lungs by breathing pure 02 for recovery.
His experience of getting DCS at Vertical Blue
About Stephane’s rate of progression, and a 4 year lack of progression.
The importance of careful planning and keeping a log.
What are the benefits of passive exhale dives?
52m on full exhale!
Stephane’s experience with squeezing.
Experience with narcosis and adaptation to narcosis.
Mindfulness as a tool for deep diving.
What is the best way to increase hypoxic tolerance?
Thoughts on doping in freediving.
Why does he (continue to) freedive?

For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.com

For freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.com

To support on Patreon: www.patreon.com/freedivecafe