NO FINS, NO WORRIES
An online Course on Mastering the Art of DNF - Dynamic No Fins & CNF (Constant Weight No Fins)
JOIN THE COMMUNITYDive deep into the DNF (Dynamic No Fins) training—learn to maintain a training diary, set meaningful goals, improve your technique, and receive guidance from me
no matter where you are in the world!
ASK YOURSELF:
- Do you need more than 30sec or 4 DNF strokes to cover 25m?
- Is your training getting dull and repetitive?
- Have you plateaued in your training progress?
- Do you lack a plan, direction, and motivation?
- Does your CNF - Constant Weight No Fins - take a lot of effort?
- Do you feel like you need to "push through" to perform? It doesn't have to be that way...
If you answered YES to any of these questions, the NO FINS, NO WORRIES is perfect for YOU, my friend!
Free DNF (Dynamic No Fins) Cheat Sheet
Unlock the exact steps to building smooth, powerful and effortless No Fins technique. Add more metres and more smiles to your dives.
You can expect to:
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Receive daily feedback and guidance from me
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Connect with a supportive freediving community and stay motivated
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Set up your own pool and land-based training sessions to reach your goals
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Improve your understanding of how to train efficiently — not just for DNF
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Eliminate weaknesses in your technique, strength, and mobility
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Increase your CO₂ tolerance
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Boost your performance, health, stamina, and overall fitness
HERE ARE THE MAIN TOPICS "NO FINS, NO WORRIES" COVERS:
Strength, Mobility & CO2 Tolerance
- Use bodyweight exercises to build explosive power for DNF and CNF (Constant Weight No Fins) strokes
- Incorporate DNF-specific high-intensity interval training in the water to build explosive power and endurance
- Enhance your aerobic CO2 capacity for increased power and faster recovery
- Learn how to enhance your low O2 and anaerobic adaptation
- Strengthen and lengthen your lungs and breathing muscles
DNF and specially CNF (Constant No Fins) requires unique muscle engagement and joint use compared to other pool disciplines.
I’ll guide you in building specific strength and mobility, even without a gym, so you can gracefully move through the water with a smile on your face :)
Technique
- Identify and improve your weaknesses like your mobility or strength
- Develop explosive power through repetitions—no weights or wetsuit needed
- Learn to listen to the feedback the water gives you. Let the water be your teacher, and me your guide.
- Become efficient and strong yet conserving energy by utilising "soft power"
DNF involves more than perfecting arm pulls or leg kicks. Inefficient wall push-offs, incorrect buoyancy, and poor timing can all negatively affect your performance.
I’ll guide you in addressing these factors and working specifically with your body to achieve the best possible outcome.
Mindset
- Ask yourself: Are your goals ego-driven (distance, numbers) or heart-driven (enjoyment, adventure, soft power, mental strategy, preparation)?
- Learn to direct your "inner voice" for optimal performance
- Plan and execute your training with a sense of enjoyment and purpose
Where the mind goes, the body follows. A training mindset focuses on growth—directing your attention to daily improvements—while also embracing the importance of letting go, softening, and knowing when to take a break to recover.
Consistency is key, and the journey is much smoother with proper guidance from an experienced coach. My own freediving performance skyrocketed after I began training with "Coach of the Champions," Martin Zajac (pictured in Egypt) in 2024.
Slow is smooth. Smooth is fast.
How does it work?
- When you join the community, you'll benefit most from keeping up with the training week by week. However, you can progress at your own pace if life gets in the way.
- Ideally, you can dedicate at least 2 sessions per week to pool training and several 30-minute sessions to land training
- Each week, I release the next step in your journey to prevent you from feeling overwhelmed. Learn, implement, and practice each step before moving on to the next, allowing you to achieve long-term change
We will be talking about DNF but DNF does not mean DID NOT FINISH!
- Depending on your level of subscription, the videos can remain available for up to one year, so you can take your time to complete the course, if you need to
- You reinforce your training through guided sessions and can track your progress in the training diary
- As you make your way through the course, you develop an understanding for pool training of any discipline, so that you can sustain the training on your own when the course has finished
What’s included?
- Over 60 easy-to-follow weekly instructional videos covering safety, technique, flexibility, strength, equipment, mindset, and more
- Incredible Community of like-minded freedivers around the world
- Join me each week for a live session where you can ask questions, get answers, and overcome any challenges
- Beginner / Intermediate / Advanced options for pool and land training sessions
- Underwater videos with commentary and footage of my training sessions, so you can see techniques in action
- Guidance on setting up effective training session
- Detailed lessons for improving all aspects of Dynamic No Fins (DNF): push off the wall, glide, arm stroke, kick, and turns
- Underwater assessment
- Access to a private group to share your experiences with others
- Insights into CO2 & hypoxic training
- Hand outs and pre-designed spreadsheets to save your time
- Apps and gear recommendations
- Weekly challenges
12-Week Step-by-Step Program to Elevate Your No Fins and More:
Week 1
MODULE 1 - SAFETY + EQUIPMENT
Week 2
MODULE 2 - ESTABLISHING THE PHYSICAL BASELINE ON LAND & IN THE POOL
Week 3
MODULE 3 - FOUNDATIONS
Weeks 4 & 5
MODULES 4 & 5 - CO2 TRAINING STRATEGIES
Week 6
MODULE 6 - STRENGTH TRAINING + PUSH OFF THE WALL + GLIDE
Week 7
MODULE 6 - OVERCOMING MOBILITY ISSUES
Week 8
MODULE 8 - DEVELOPING YOUR PERFECT ARM STROKE
Week 9
MODULE 9 - DEVELOPING YOUR PERFECT KICK
Week 10
MODULE 10 - TRAINING MINDFULLY + DEVELOPING YOUR PERFECT TURN
Week 11
MODULE 11 - MENTAL TRAINING + SELF CARE
Week 12
MODULE 12 - PERFORMANCE
The Cost of Doing Nothing
Imagine the frustration of practicing NO FINS the same way, repeating the same mistakes, and not making real progress. You invest time and effort into training, yet still feel slow, inefficient, or stuck at the same distances.
Without guidance and structure, breaking through to the next level can feel out of reach.
That’s the cost of doing nothing.
By joining No Fins, No Worries, you’re not just improving your technique—you’re saving time, avoiding frustration, and making sure every training session brings you closer to smoother, enjoyable more efficient dives.
WHAT OTHERS ARE SAYING
I am delighted with the course. Since I started freediving, it is the first course I have done where I feel that I am going to really learn. The fact that in the first lessons you have to take the tests seemed essential to me so as not to take anything for granted. You are a great athlete and a great teacher/communicator.
Liliana (Spain)
Thank you for Week 2 program. I was so excited waking up this morning and checking on the new content:) Big shout out. It is really amazing what you have created.
Melissa (Switzerland)
I cannot thank you enough for this course, it was beyond my expectations, I learned a lot and enjoyed it a lot!
Daniela (Brazil)
I've tried the stroke without suit and weights as you said. It was really hard to keep my balance but now I know what to work on.
Kyugnhun (South Korea)
Michaela had already been inspiring me for a long time with her impeccable DNF technique, so when she announced her online course, I was truly excited to sign up. It promised to be for both beginners and people with DNF experience, and being one of the latter, I can only say she did an excellent job providing just that. Whether you’re about to begin your DNF journey or, like me, have been practicing it for years, you’ll benefit not only from the content in the videos but also from her direct weekly feedback. Recommending it 10/10.
Lisa (Australia)
This is the best course on the market for improving your DNF.
Artyom (Australia)
Sample Lesson
Speed / Power / Timing of the Arm Stroke
I hope this sample lesson from week 7 gives you a sense of my presentation style and personality. It’s important to feel comfortable with your coach or instructor, as everyone has a unique approach.
My style is straightforward, no-fuss, and informative.
I invest a lot of time and effort into filming and editing to ensure that your time is well spent, the information is clear and to the point, and that you gain the most from each lesson.
GOT ANY QUESTIONS?
GET IN TOUCHONE TIME PAYMENT
USD $499
Pay in full
- NO FINS, NO WORRIES Course
- Connect with a worldwide community of freedivers via purpose-built platform
- 1-hour fortnightly group call with course participants
- Daily check-ins to keep you supported and on track
- Weekly challenges to build confidence and consistency
- Underwater video assessment
- Weekly drip-fed content
- Resources – Tables, Training Diary
- Mobile app access to the community
- 1-year full access
- 14-day money back guarantee
Waiting for the perfect time?
I get it - life gets busy. But here is the truth: The perfect moment might never come.
Sometimes, the real magic happens when you simply commit, dive in...and do the work.
This is your chance to do something for YOU and to invest into YOUR PASSION. So join me and a like-minded group of freedivers from around the world for 12 weeks of growth, challenge, and connection.
By the end, you’ll be more confident in every freediving discipline — not just No Fins.
THE PERFECT TIME IS NOW. Let's train smart. Dive smooth, powerful, and free.
See you on the inside.
PAYMENT PLAN
USD $597
3 monthly payments of $199
- NO FINS, NO WORRIES Course
- Connect with a worldwide community of freedivers via purpose-built platform
- 1-hour fortnightly group call with course participants
- Daily check-ins to keep you supported and on track
- Weekly challenges to build confidence and consistency
- Underwater video assessment
- Weekly drip-fed content
- Resources – Tables, Training Diary
- Mobile app access to the community
- 1-year full access
- 14-day money back guarantee
The journey of a hundred laps begins with a single stroke
MEET YOUR COACH
GUINNESS WR HOLDER WITH OVER 16 YEARS FREEDIVING EXPERIENCE
Hi! I’m Michaela
Freediving is my superpower and a way of life. I consider myself incredibly lucky to be able to do what I love and share it with others.
For over 10 years I’ve been ‘obsessed’ about the beauty, power and technicality of DNF - Dynamic No Fins. If you’re a freediver, you’ll agree that DNF (Dynamic No Fins), and specially CNF (Constant Weight No Fins) are the most difficult disciplines to execute because they are so pure. There is nowhere to hide and there are no fins to propel you forward, just your own body.
I still remember the day, about 15 years ago, when I first tried DNF in the pool in Sydney. I kicked but ended up moving backwards, and despite pulling with my arms, my legs didn’t seem to contribute much. Does that sound familiar?
This course creates an important blueprint that will take your freedive training to a new level and redefine your freediving as you know it.
100% MONEY BACK GUARANTEE
I want you to experience the No Fins, No Worries course and see its impact on your training without any risk. You can join the course with complete peace of mind and determine if it’s the right fit for you. If it’s not, simply email me within 14 days of starting the course, and I’ll issue a full refund, no questions asked.
FREQUENTLY ASKED QUESTIONS:
How much time do I need to invest each week?
What if I get stuck?
What about different time zones if I’m outside Australia?
Do I have to complete the course within 12 weeks?
STILL HERE?
Hold your breath with me as I glide through 100 metres in just 8 strokes.
Mastering Dynamic No Fins (DNF) is where mind and body align — each stroke a moment of joy, propelling you deeper with smoothness and power.
That video is now 3 years old and has over 4.7 million views.
But my mission has evolved: I’m now training to complete the most beautiful 150m+ DNF competition dive — inside and out.
Follow along and see how I get there. ☺️
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UPCOMING ONLINE COURSES
BREATH TRAINING 4 SURFERS
BREATH TRAINING 4 OCEAN SWIMMERS
