Freediving in Cape Town


This 5-night itinerary features the newest freediving offering in the Mother City with expert instructors Hanli Prinsloo and Peter Marshall (founders of I AM WATER Foundation). Not your typical clear water destination, the vibrant Cape Peninsula is affectionately referred to by the I AM WATER team as their ‘blue backyard.’ And, just like Cape Town above water, it is a surprisingly rich environment!

Your base for the marine experience is Tintswalo Atlantic, located in Hout Bay, 30 minutes from Cape Town and 15 minutes from the Constantia winelands. The property is set right on the bay with spectacular ocean views. The upper rooms gaze directly out to sea and the lower rooms feature decks that position you close to the water.

To prepare your body and mind for freediving, take part in private yoga classes each morning and afternoon on the beach or one of the decks overlooking the ocean. Yoga is the perfect preparation and application for freediving, “an age-old practice of exploring the ocean in one breath.” On your first ocean day, Hanli and Peter provide a theoretical introduction to the art of freediving – the basics of breath-holds, equalization, finning techniques and safety in the water, as well as an open water training session in a nearby lake to practice these skills. If time allows, take a half-day trip to Robben Island or a hike up Table Mountain with a local guide.

Over the course of the next four days, experience two very different ocean currents where the warm Mozambican current suddenly replaces the cold Cape waters resulting in an abundant and unique marine ecosystem. This is home to some of our favorite large marine animals such as the sevengill, mako sharks and the Cape fur seals. Swim through dense and inspiring aquatic kelp forests and delight in the antics of the African penguins at Boulders Beach, a marine protected area, famous for its colony of these entertaining animals.

We suggest combining this itinerary with Southern Mozambique or a safari extension.

*Please note: The weather and ocean conditions around the Cape Peninsula vary from day to day; the I AM WATER team will take you to the best dive site considering the day’s conditions. If you have specific interests, a few weather contingency days are recommended and the best weather day for your adventure can be confirmed the week before.


  • Day 1: Arrive. Afternoon yoga session. Overnight Tintswalo Atlantic
  • Day 2: Morning yoga. Freediving training (theory and open water). Half-day trip to Robben Island or a hike up Table Mountain
  • Day 3: Morning yoga. African Penguins at Boulders Beach
  • Day 4: Morning yoga. Diving to see Sevengill Sharks at Castle Rock Marine Protected Area
  • Day 5: Dives to see Blue and Mako Sharks at the Canyon, or the Tuna Grounds
  • Day 6: Cape Fur Seals at Duiker Island. Depart


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Elizabeth Gordon