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freyaprumm

@freyaprumm

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🏄‍♀️ Pro Surfer | Road to the CS
👩🏼‍🔬 Integrative Pharmacist
🥩 @chief.nutrition FREYAP10
👇🏻Documenting the Journey👇🏻
💻 [email protected]

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Shots on the 35mm from Spain and Portugal :)

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In Her Element with @freyaprumm episode 1 is out now!

Finally, a deep dive into Womens Professional Surfing with Pro Surfer, QS Warrior, Changas Vet and Integrative Pharmacist Freya Prumm.

Freya's a Tube Wrangler, Aerialist and Super Human and alongside @andrew.namu.barrelled we are bringing you a monthly wrap on the "Finer Side" of Pro surfing.

The first episode features @wsl.qs @wsl Challenger series wrap, as well as a look back at the recent @isasurfing Junior Championships.

@theminishakas
@lucy_darragh
@charli.hately
@willow.hardyy
@sally_fitz
@stephaniegilmore
@bettylou.sakura.johnson
@maliamanuel
@kellyslater

Get stuck in!

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THE LADIES HAVE FOUND ANOTHER GEAR.

Another all-girl turnout. Another solid pool session. And this Tweed Apneanauts™ crew is absolutely powering.

The boys are getting left behind… consistency is showing up as performance, and these ladies have taken theirs to another level. 👊

This is the WEIGHT DROP DRILL. Fifty metres. Two different journeys through effort, stress and composure.

➡️ REP ONE: Carry a weight approx 10% of body weight for the first 25 metres. Work with the load and manage the stress of exertion. Then place the weight on the bottom, soften the effort and deepen relaxation for the controlled swim back to the start.

The load is gone. Can you let the tension go with it?

➡️ REP TWO: Begin unweighted, finding a relaxed rhythm over the first 25 metres. Then collect the weight and carry it home. Now the load arrives later in the breath hold, at a more demanding point. The task is to meet that rising intensity without losing composure or control.

Same distance. Same weight. A very different experience depending on when the pressure arrives.

Our main set runs for 30 minutes, repeating the sequence for as many rounds as you can. Our standard rest to effort ratio is 2:1.

The lesson running through every meter is 'stay in the moment'. Sounds cliche' but that's exactly what it takes to feel what’s happening and to respond to the effort you’re actually experiencing. Keep your head clear instead of racing ahead to the weight, to turn or the finish.

Relax when the opportunity is there. Stay composed when the intensity builds. Getting out of your head and into your body. That’s the craft we’re developing. And these ladies are putting it into practice.

Be your own Dolphin™ - Harder to Kill™

#TweedApneanauts #ApneaSurvival #SurfApnea #BreathControl #StressControl

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Water. Resistance. And a little bit of chaos.

The ladies have been dominating our Tweed Apneanauts sessions lately, and their consistency is showing. More confidence in the water, more composed movement and a clear lift in training output. Turning up, putting in the work and building on it, session after session.

Here, three of our squad @freyaprumm @livingprana.au and @amyp______ finish a session with multiple rounds of ball wrestling and plenty of competitive spirit.

One attacking. One defending. One recovering. Our custom underwater ball.

The attacker initiates the drill by swimming underwater, working to carry the ball across the goal line. The defender works to stop her. Simple rules. Release the ball, break the breath hold and you lose. Attacker becomes the defender, defender rests and rester becomed the attacker. An ever changing, rotating challenge.

The water shifts. Resistance arrives. The plan needs to change. Strength alone doesn’t have all the answers. This is where we explore the deeper craft. Recognising tension, adapting movement, staying aware of the other person and making decisions while the situation unfolds.

There’s elemental magic in that exchange. Water makes unnecessary struggle felt. Another person brings unpredictability. Play draws us into the moment and reveals how far we’ve progressed.

That’s the thread. Breath control connects with awareness, adaptability and composure under pressure. Skills we practise in the pool are drawn on in the surf, our sport and everyday life.

These ladies are making that progress visible. Pre fatigued from the previous session. Repetition becoming familiarity. Familiarity becoming confidence. More capacity to stay engaged when the challenge changes.

Calm within the scramble. A little fire in the finish.

Be Your Own Dolphin™ Be harder to Kill!™

🎥 @elementaldaisyrider

#ApneaSurvival #TweedApneanauts #SurfApnea #BeYourOwnDolphin #ComposureUnderPressure

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Static Knot Crawl.

We perform every training drill with a set intention. There is nothing random. Drills like this can look cool, but the value is never in how it looks. Before entering the water, we ask, what are we training, why are we training it, and is it genuinely useful? Understanding this intention is what informs us how to behave inside the drill.

The drill begins in stillness with all focus on deep relaxation. The breath holder settles on the bottom, held in place by a weight vest, completely chilled. No effort, no rush. No forward thinking. Just a calm static hold until the first contraction arrives.

That first urge to breathe is the cue to move. The breath holder crawls unhurried and controlled, keeping every movement smooth and economical to the designated point and a rope. At the rope, the knot must be untied and retied before returning to the start position.

The rope is there with purpose. Tying a knot under moderate pressure asks the brain to work a little harder, bringing fine motor control, focus and cognition into play. A bowline is ideal for its complexity, but for those newer to knots, a simple reef knot is a great introduction.

We don't watch the clock or save ourselves for what’s ahead. We sink fully into the moment we and keep attention there, only shifting when the drill unfolds and asks us to. Stillness, then the crawl, then the knot, then the return. Each phase is met as it arrives. This is not a test of how long or far. It’s about restraint, composure and staying calm.

That intention carries across many domains. The setting changes, but the skill remains the same and the benefits reach well beyond the water. Everyday life brings its own pressure, whether it's a demanding workday, a difficult conversation or simply too many things at once. The drill brings attention back to what is right in front of us, remaining aware and calm when it matters most. The pool simply gives us a clear and honest place to practise it.

Be your own dolphin – Be harder to kill!

#ApneaSurvival #BreathHoldTraining #SurfApnea #StressManagement #BreathControlTraining

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DYNAMIC NO-FINS — LOADED.

One breath.
No fins.
10% bodyweight vest.

The added load creates negative buoyancy and drag, stripping away much of the easy streamline and glide available in a normal dynamic. There’s nowhere to hide between strokes.

The swimmer has to keep producing forward propulsion simply to maintain position in the water. Slow down too much and you begin to sink. That changes everything.

Stroke rate climbs.
Work becomes more constant.
The legs begin carrying a growing metabolic cost.
CO₂ accumulates. Oxygen availability falls. Efficiency becomes harder to maintain.

And across repeated efforts, that workload starts stacking. This isn’t about chasing a clean, effortless pool length. It’s about learning to continue moving when the environment refuses to give you anything back.

Negative buoyancy. Resistance. Limited recovery. Rising respiratory drive. Repeated immersion.

That makes it an extremely useful progression for preparing for the demands of deep-water impact-zone scenarios, where there may be no opportunity to float, glide or completely recover between efforts.

Sometimes forward movement is the thing keeping you up. And sometimes the real training begins when that movement starts becoming expensive.

Build the engine. Build the composure. Stay organised under load.

Be Harder to Kill™.

📽 @elementaldaisyrider

Loaded underwater breath-hold drills should only be performed in a controlled environment with direct, competent supervision and never alone.

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That’s a wrap for Spain ! Unfortunately not the result I was chasing with equal 65th, stoked to have put a heat together and see some of the work paying off.

Really enjoyed focusing on my performance over the result, while removing ‘expectations’ and attempting to be more curious to the various situations faced in the water!

Loving the process with the EU team, and excited to keep moving forward in Portugal 🇵🇹!

#surfing #competition #spain #qs6000

Round of 128

Post heat interview 🤓

Round of 96 🙃

One and done 🙋‍♂️

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This place is epic 🇪🇸

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Soloing barca >>> company in pantin

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SURF APNEA IS COMING TO PAMBULA.

For the first time, Apnea Survival is heading to the South Coast of NSW.

Saturday 24th October 2026

This is part of our wider commitment to take practical breath control and performance under pressure training beyond the major centres and into more regional and remote communities across Australia.

Surf Apnea is not simply about holding your breath for longer.

It is about learning how to stay calm, think clearly and remain functional when breathing becomes difficult, pressure rises and the body starts demanding a response.

Using the surfing hold down as a real world training tool, we work on:

• Understanding the urge to breathe
• Managing fear, stress and rising panic
• Improving recovery between intense efforts
• Working with the human dive response
• Reducing unnecessary tension and energy use
• Making better decisions when things get uncomfortable

And while the course was born from surfing, the lessons transfer far beyond the ocean. Surfers. Lifesavers. Freedivers. Any athlete. Adventurers. Everyday people. If you want to become calmer, more capable and better prepared under pressure, this training is for you.

SURF APNEA — PAMBULA BEACH, NSW
Saturday 24 October 2026
8:30 am – 3:30 pm
Sapphire Aquatic Centre
190 Pambula Beach Rd, Pambula Beach NSW 2549

This is a full day in person course, combining updated theory content and land based drills, with a structured pool practical at Sapphire Aquatic Centre.

Register through the link in bio or contact:
info@apneasurvival.com.au

TRAIN YOUR BREATH.
MASTER YOUR RESPONSE.
BE YOUR OWN DOLPHIN.™
BE HARDER TO KILL.™

📷 @russellordphoto

#ApneaSurvival #SurfApnea #Pambula #PambulaBeach #SouthCoastNSW

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CHAOS

Not only is this an extremely fun underwater apnea game that resembles rugby underwater. It teaches us how to make decisive decisions under pressure and stress. Using all the physiological and mental techniques we practise in the pool we get to express them in a fun and challenging game of competition.

This can translate to every other outlet in life making us more adaptable to our surroundings and challenges we face on a daily basis.

#calmunderpressure #apneatraining #beyourowndolphin #apneasurvival #athlete

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Challenger Series competitive surfer @freyaprumm , shares her experiences competing on that stage & what it takes to get back there 💯

Spine Talk w/ Freya Prumm on Youtube!

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