TRAIN WITH A BUDDY WITH OUR NEW ONLINE WEEKLY WORKOUTS
Not near a location? Looking to supplement training at local sessions? Get the benefits of Deep End Fitness anywhere you are!
DIVE IN WITH A FREE 7 DAY TRIAL
DEF ONLINE MONTHLY MEMBERSHIP
Our DEF Online Monthly Membership provides FOUR weekly training sessions to help you build your CO2 tolerance, expand your breath hold, gain water confidence, and learn to manage stress and build mental resilience.
WHAT?
Every week you will receive:
Two Deep End Fitness Pool Sessions
One Low Heart Rate, Skill Based Flow
One High Heart Rate Workout
One Breathwork Session
One Land-Based Aerobic Capacity Session
You will also get access to a community of coaches and athletes through our online messaging portal to connect and get support. Plus, monthly group calls where we cover key training concepts, breathwork, movement standards, and more.
WHO?
Anyone with a buddy! While participants do not need to be versed in Deep End Fitness terminology, we do recommend you have some comfortability in the water, as well as the capacity to surface swim 25 yards on top and underneath the water.
Disclaimer: The Buddy System is always in effect! It is always recommended to train with a buddy in the water but at a minimum have someone watching you as you train to ensure safety.
WHEN?
You can dive in at any time! Every week there is new programming being released, with a supplementary 2 week orientation to build your fundamentals.
WHERE?
Anywhere you are! Our breathwork and land-based workouts can be done at home or a gym. And our pool workouts are adaptable to any home or community pool setting! No equipment is required.
HOW MUCH?
Dive in NOW for only $39.99/month, starting with a free 7 day trial!
“Love Deep End's workouts. This is challenging and hard but in a fun way. Learning how to hold my breath and staying calm has helped me when I compete in jiu jitsu. Great cross-training with great, motivated people.”
– Joy S
“As a lifelong water sports athlete, I was happily humbled . In my first training session I learned breath control techniques, energy conservation, and mindfulness skills to help with anxiety while underwater.”
— Jasmine D
“For anyone looking to improve their mindsets, manage stress, learn to develop confidence in themselves, and grow as a human - this is for YOU. My first experience was challenging and exposed a lot of the things I struggle with mentally, and I'm excited to work on it!”
– Shawna N
“Totally change your life and train like this…my water confidence is soaring and my swim time is trimming! And…FUN FUN FUN!”
– Melinda T
POOL SESSIONS
Our pool sessions provide a comprehensive introduction to water survival techniques, underwater movements, breathwork, and mindset training. Designed for individuals passionate about enhancing their water skills, these sessions utilize the water as a unique medium for both physical cross-training and building mental resiliency.
Each session is tailored to deliver a balanced experience. One session emphasizes low heart rate activities and skill refinement, focusing on controlled breathwork, efficient underwater movements, and relaxation techniques. The other session each week is designed to challenge you with high-intensity, water-based WODs, pushing your limits and building endurance under stress.
Under the expert guidance of our certified coaches, you will learn to hold your breath longer, expand your lung capacity, and execute underwater movements with precision. Practical applications include swimming drills and exercises, all conducted in a safe, controlled environment. Whether you're a high-level athlete or simply looking to improve your water safety and confidence, our program offers the tools and expertise to take your skills to the next level.
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Our low heart rate pool session is designed to cultivate a calm and focused approach to water-based training, emphasizing skill development, control, and efficiency. Here's what you can expect:
1. Breathwork Training:
Breath Control Exercises: Learn how to regulate and extend your breath-holding capacity through proven techniques.
CO2 Tolerance Drills: Build comfort with managing carbon dioxide levels to improve endurance and relaxation underwater.
Diaphragmatic Breathing: Develop deep, efficient breathing patterns that optimize oxygen utilization.
2. Underwater Movement Techniques:
Streamlining: Focus on minimizing drag to move efficiently through the water.
Controlled Movements: Practice slow, precise actions to enhance underwater mobility and reduce unnecessary energy expenditure.
Dynamic Positioning: Learn how to transition smoothly between movements for effective navigation and positioning.
3. Relaxation and Mental Focus:
Mindset Training: Cultivate a calm and focused mental state, critical for underwater scenarios.
Visualization Techniques: Practice mental rehearsal to prepare for specific underwater tasks and challenges.
Stress Reduction: Learn techniques to remain calm in high-pressure aquatic environments.
4. Skill Development:
Buoyancy Control: Fine-tune your ability to maintain neutral buoyancy, critical for underwater efficiency.
Surface Dives and Ascents: Practice smooth transitions between surface and underwater movements.
Basic Rescue Skills: Develop foundational skills for water safety and assisting others if needed.
This session is ideal for building a strong foundation in water training, focusing on precision, control, and adaptability. By staying in a low heart rate zone, you'll train your body and mind to perform effectively without unnecessary strain, laying the groundwork for more intense, high heart rate challenges.
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The high heart rate pool session is designed to build endurance, power, and resilience through intense water-based workouts. These sessions challenge your physical and mental limits, focusing on maintaining technique and efficiency under pressure. Here's what it includes:
1. High-Intensity Breathwork and Lung Conditioning:
Breath Control Under Stress: Practice sustaining controlled breathing during vigorous aquatic exercises to optimize lung capacity.
Dynamic Breath-Hold Drills: Develop the ability to hold your breath for longer durations while performing challenging movements.
Rhythmic Breathing Techniques: Establish a consistent breathing rhythm that supports high-intensity efforts.
2. Functional Water-Based Workouts:
Underwater Sprints: Execute fast-paced underwater swims to improve anaerobic capacity and explosive power.
Distance Drills: Swim varying lengths at high intensity to enhance speed, stamina, and cardiovascular endurance.
Surface-to-Underwater Transitions: Practice smooth and efficient transitions between surface swimming and submerged movements.
3. Tactical Skill Application:
Dynamic Retrievals: Train to retrieve objects from different depths with precision and focus during high-intensity efforts.
Obstacle Navigations: Navigate submerged obstacles to develop agility and adaptability under challenging conditions.
4. Endurance and Mental Resilience:
Continuous Circuit Training: Perform multiple water-based exercises in sequence to sustain physical effort and improve endurance.
Heart Rate Management: Learn techniques to maintain composure and regulate breathing between high-intensity intervals.
Mental Toughness Drills: Build focus and determination to execute techniques effectively, even as fatigue sets in.
This session is designed to push your boundaries, refine your aquatic fitness, and develop the resilience needed for high-performance water training. It’s a powerful complement to the low heart rate session, offering a complete and balanced water training experience.
BREATHWORK SESSIONS
Our breathwork sessions are specifically designed to complement the Deep End Fitness pool training, enhancing your comfort and performance in breath-holding exercises. Each week, you'll be guided through a two-part breathwork practice. The first part focuses on utilizing breath control techniques to reduce heart rate, manage stress, and improve overall breathing efficiency. The second part centers on apnea training (breath-holding) to help increase your static breath hold and CO2 tolerance.
Each session is brief, lasting only 10-20 minutes, allowing you to easily integrate it into your routine. To track your progress, the program includes two assessments at key intervals, giving you measurable insights into your improvements over the first 8 weeks.
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Conducted during weeks 1, 4, and 8, this assessment measures your ability to hold your breath on an inhale. The results will help track improvements in your breath-holding capacity and CO2 tolerance, which are essential for better overall respiratory efficiency. This assessment also correlates with improvements in heart rate variability and stress management, as breath control can enhance the body's ability to stay calm under pressure.
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Performed during weeks 3 and 7, this assessment utilizes the Body Oxygen Level Test (BOLT), a method developed by Patrick McKeown, author of The Oxygen Advantage. The BOLT score measures the time it takes for your body to feel the first urge to breathe after exhaling. This test offers valuable insights into your body’s CO2 tolerance and can highlight improvements in your respiratory efficiency, oxygen delivery, and overall cardiovascular health. It also correlates with enhanced mental clarity and focus, as breathwork has been shown to positively impact the nervous system.
Land-Based Apnea Training
Land-based Deep End Fitness (DEF) training emphasizes CO2 tolerance, lung capacity, and mental and physical resilience—all without requiring access to a pool. This approach incorporates dynamic apnea in a safer, more controlled environment. The programming is designed to be completed in 20–40 minutes, making it ideal as an extended warm-up or a standalone workout for athletes.
The first 8 weeks include two baseline assessments to track improvement and create a customized, progressive training plan. Assessments are conducted during Weeks 1, 5, and 8, with follow-on progressions tailored to each athlete’s results. This ensures the program adapts to individual fitness levels, making it suitable for both beginners and experienced athletes. All assessments should be performed after a thorough warm-up and gradual increases in assessment attempts.
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Use a track, field, or beach where you can easily measure distance. Try to use the same location for each assessment (walking on sand is different than grass) to minimize variables. Take three down-regulatory breaths. Completely exhale, fully inhale, hold breath then begin walking. Measure total distance on one breath.
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Decide on high plank or low plank. Use whichever will not be the limiting factor. The goal is to test your breath hold while in a CO2 increasing position. If you reach failure due to the plank vs the breath hold, this is not evaluating what we are after. Take three down-regulatory breaths. Completely exhale, fully inhale, hold breath then assume plank position. Measure total time on one breath.
Meet the Team
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Will Mondet
DEEP END FITNESS MASTER INSTRUCTOR
Will Mondet is an ocean enthusiast and a dedicated competitor in Triathlon, SwimRun, and Jiujitsu. Always seeking new challenges, Will brings a wealth of experience from his nearly 20 years in the Marine Corps, where he served as a Marine Combat Instructor of Water Survival (MCWIS) and operated in high-risk deployments, often alongside special forces.
His military background has instilled in him the discipline to train for various athletic competitions simultaneously, expertly balancing training loads and recovery. Will is a firm believer in cultivating self-awareness and self-discipline, which he practices through yoga, apnea, and meditation. He has also completed an intensive 10-day silent meditation retreat, further appreciating the importance of mental resilience.
Passionate about helping others increase their water confidence and human performance, Will is committed to guiding his clients through their fitness journeys with the same dedication and expertise that have defined his own.
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Annie Stahl
DEEP END FITNESS MASTER INSTRUCTOR
Doctor of Physical Therapy (DPT), 200 hour Yoga Teacher Training (YTT), Level 1 Precision Nutrition Certified (PN L1), Certified Personal Trainer (CPT)
Annie became involved with Deep End while training for a free diving trip, igniting her passion for breathwork, especially in relation to water. Alongside coaching at Deep End, she teaches community breathwork and yoga classes designed to enhance breath-holding techniques outside the pool. With her background as a physical therapist, Annie creates unique programs that combine her aquatic experience and therapeutic expertise. Her primary goals are to use breathwork and pool training to help people maintain and improve fitness levels, enhance dynamic and static breath-hold times, cross-train for free diving, and foster comfort in the water.
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Brittany Williams
DEEP END FITNESS MASTER INSTRUCTOR
Brittany, a San Diego native, has always been in and around water. Her parents often recount how she learned to swim before she could even walk. Growing up, her life revolved around aquatic activities. She competed as a swimmer throughout her youth and continued her passion for the water throughout high school, where she excelled in both swimming and water polo.
As an adult, Brittany has remained deeply immersed in the aquatic world. She has been a member of a Masters swim team for many years, which is where she met her wife. An avid scuba diver, Brittany is a certified Dive Master and has explored underwater landscapes across Mexico, the Caribbean, the Great Barrier Reef, and the Galapagos Islands. Recently, she discovered a love for freediving and enjoys spending time in the kelp forests off Catalina Island.
When she's not exploring exotic waters, Brittany can often be found swimming or diving off La Jolla Shores or participating in Deep End Sessions in San Diego. Her unwavering passion for the ocean continues to shape her adventurous lifestyle.
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Shawna Norton
DEEP END FITNESS MASTER INSTRUCTOR
CrossFit L-1 Coach, Certified Precision Nutrition Coach, Certified Deep End Fitness Instructor, B.S. in Kinesiology
Shawna brings over eight years of CrossFit coaching experience and more than a year of coaching with Deep End Fitness to her role. She holds a CrossFit Level 1 certification, is a Certified Precision Nutrition Coach, and has a Bachelor’s degree in Kinesiology. Currently, Shawna is pursuing her Master’s in Kinesiology while working toward her CSCS (Certified Strength and Conditioning Specialist) and ISSN (International Society of Sports Nutrition) certifications to expand her expertise.
At Deep End Fitness, Shawna leads the Tactical Athlete Program for the San Diego/La Jolla location, where she empowers tactical professionals and athletes to push their limits, build resilience, and achieve peak performance. Her coaching philosophy emphasizes strength, functionality, and nutrition, providing a comprehensive approach tailored to each individual’s needs.
Shawna also co-owns and operates Competitive Female Training, a CrossFit and Strength company designed specifically for female athletes. She has also begun her athletic pursuits in the sport of Brazilian Jiu Jitsu.