Meet Jade MacDonald-Razvi – Australia’s Deepest Female Freediver
She’s not just going deep - she’s one of the best in the world at it. A multi-national Australian record holder and top 5 globally ranked freediver, Jade is Australia’s deepest female freediver, known for her calm, disciplined approach to performance under pressure.
Off the ocean floor, she brings a science-led edge to everything she does, combining her work as a physiotherapist, Pilates instructor, and breathwork facilitator with a strong focus on sustainable training and recovery. Curious how she balances elite performance with long-term health? Dive into her full story below.
Hey, I'm Jade
I’m a multi-national Australian record holder in freediving, currently ranked top 5 in the world, and proud to be Australia’s deepest female freediver.
Freediving has shaped not only how I train, but how I live - teaching me patience, discipline, and the ability to stay calm and focused under pressure.
My performance in the ocean is built on consistency and respect for the process. Training for freediving requires a balance of strength, mobility, breath-hold conditioning, and careful recovery. It’s a sport that rewards self-awareness and quickly humbles ego, and I’m constantly learning how to listen to my body and refine the smallest details.
Beyond competing, I work as a Soft Tissue Occupational Therapist/Physiotherapist, Pilates Instructor, and Breathwork Facilitator. I help people move better, recover effectively, and build resilience in both body and mind. My clinical background deeply influences how I approach training - everything I do is grounded in science, sustainability, and long-term health.
Nutrition and supplementation play an important role in supporting the demands I place on my body. From muscle repair to nervous system regulation and cognitive clarity, fuelling well allows me to train consistently and show up fully - both as an athlete and as a practitioner.
At the core of what I do is a genuine curiosity about human potential. I’m passionate about exploring how strong, adaptable, and capable we can become when we combine intention, knowledge, and the right support.
My Bulk Recommendations
Whey Protein Isolate
Why I love it: WPI is my go to for recovery - it supports muscle repair without feeling heavy or causing bloating. With the strength and breath-hold training I do, muscle repair and nervous system recovery are essential, and having a clean, high-quality protein source makes it easy to consistently meet my daily needs. It’s simple, easy to digest, and fits seamlessly into my routine - whether post-training or between client sessions. For me, it’s about fuelling well to train hard, recover properly, and keep progressing.
How I use it: I typically have it as a shake with ice-cold water, blended into a smoothie, or mixed through porridge.
My go-to choice is Vanilla 1kg
Electrolyte Plus
Why I love it: Electrolyte Plus (or Hydration Salts) is one of my go-to products because proper hydration plays a huge role in freediving performance. Long days in the training in the ocean, often in the sun, mean staying on top of fluid and electrolyte balance. It's essential for focus, circulation, and muscle function. Freediving requires a calm, well-regulated body, and even mild dehydration can impact how you feel in the water. Staying properly hydrated helps me maintain steady energy, reduce fatigue, and recover between dives. It’s a simple addition that makes a noticeable difference during long training days and competitions - especially in warm conditions.
How I use it: I usually have it with ice cold water.
My go-to choice is 1kg Tropical
Ashwagandha Capsules
Why I love it: Ashwagandha is one of my favourites for managing stress and supporting recovery - both essential in freediving. Training at depth places significant demand on the body and nervous system, so staying calm and balanced makes a real difference to performance. It also supports energy, focus, and overall resilience, helping me train consistently without burning out. For me, it’s about supporting both body and mind - staying grounded, recovering well, and showing up ready for every dive.
How I use it: I take it before bed with a sip of water. **Always read the label and follow the directions for use
My go-to choice is 120 Capsules
Collagen Protein
Why I love it: Salted Caramel Collagen Protein is one of my favourites - it’s a delicious, easy way to support my joints, connective tissue, and overall recovery. Freediving places ongoing stress on muscles, tendons, and joints, so collagen plays an important role in maintaining strength and resilience over time. I also love that it tastes great, making it easy to stay consistent with both protein and collagen intake. It’s simple, convenient, and supports both performance and long-term health - in and out of the water.
How I use it: I usually mix it with Vanilla Protein Isolate and cold water - sometimes adding peanut butter and half a banana.
My go-to choice is 750g Salted Caramel
Jade’s Approach to Nutrition
I take a balanced approach to nutrition and believe everything has its place - there’s always room for the foods I enjoy while still fuelling my training and recovery. Nutrition plays a key role in how I perform across freediving, strength sessions, and everyday life, so I focus on eating in a way that supports my body while still keeping things enjoyable and sustainable.
My week includes plenty of protein to support muscle repair and connective tissue, especially after heavy training or dives. Before freediving, I opt for easy-to-digest foods so I feel light, energised, and comfortable in the water. For gym sessions or more intense land-based training, I prioritise carbohydrates for energy, while still keeping protein as a foundation.
I also include healthy fats, vegetables, and plenty of hydration to support overall performance, recovery, and nervous system health. Snacks are typically simple and nutrient-dense - smoothies, yoghurt with fruit and protein, or a handful of nuts.
I still make room for treats in moderation - a coffee, some chocolate, or a meal out with friends - because balance is what supports consistency long term. For me, it’s about fuelling well, recovering properly, and enjoying the process. Eating isn’t just about performance - it’s about feeling strong, calm, and ready for whatever the day brings.
Average Daily Calorie Intake: 2000.
Is there a type or style of diet you follow? High Protein.
Are there foods you avoid? Why? None.
Are there foods you crave? Orange juice or pasta.
What's your go-to cheat meal? Pasta anything- because I have a mild addiction.
My Day on a Plate
Here’s what an average day of eating looks like for me:
Breakfast
- Long black coffee
- Smoothie with a scoop of Bulk Nutrients Vanilla WPI and Salted Caramel Collagen Protein, half a banana, coconut water, and peanut butter.
Snack
- 10 jelly beans
Lunch
- Hot chicken, chickpea & kale salad with satay sauce and scrambled eggs OR
- Salmon with salad
Snack
- Bulk Nutrients Protein Bar
Dinner
- Typically a Hello Fresh meal - often mushroom & cherry tomato pasta
Desert
- 1/2 protein custard cup
- 1.5 cups strawberries
- A few squares of 70% dark chocolate
Weekly Workout Plan
At the core of my training, I focus on building a strong aerobic engine, efficient breath control, and full-body resilience - all essential for freediving performance.
A typical week includes a mix of pool sessions, breath-hold work, strength training, and recovery.
Pool Training (Example Session):
Dynamic No Fins (DNF) Sets (underwater, no breathing)
- 75–125m DNF (Rest: up to 3 min)
- 75–100m DNF (Rest: up to 2 min)
- 2 × 50–75m DNF (Rest: up to 1 min)
- 2 × 50m DNF (Minimal rest)
CO2 Sprint Work (Freestyle)
- 4 × (20m max sprint + 5m relaxed finish)
- No breathing for 20m
- Focus: explosive effort + CNS activation
- Rest: up to 2 min (full ATP recovery)
Over-Under Set
- 150m continuous
- 25m freestyle
- 25m DNF
- No rest during turns
- Target: 90–100% max heart rate
Sprint Intervals (CO2 Focus)
Set 1:
2 rounds of:
- 3 × 50m freestyle sprint (breath every 5 strokes)
- Rest: 30s between reps, 45s between rounds
Set 2:
- 6 × 25m freestyle sprint (breath every 7 strokes)
- Rest: 20s between reps
Leg & Conditioning Work
- 4 × 20s vertical breaststroke kicks (arms out of water)
- Max effort, full range of motion
- Rest: 20s
- Rest: 10s
Recovery & Flush
- 50m backstroke (easy pace)
- Rest: 2 min
Finisher
- 600m mixed CO2 swim (freestyle / butterfly / dynamic)
Notes
- Focus is on breath control, efficiency, and nervous system conditioning.
- Sessions are adjusted based on training phase and recovery
Latest Results
Do you have any medium/long term goals you're working towards?
In the medium term, I’m focused on continuing to break Australian and continental records while competing for World Championship titles. I’m always working to improve my depth, technique, and consistency at the highest level, while also mentoring and inspiring more women to get involved in freediving.
Long term, my goal is to set new world records while maintaining a strong focus on health, resilience, and sustainable performance. I’m passionate about pushing boundaries safely, and sharing my knowledge to help others explore their potential and build confidence in the water.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
- Multiple Australian National Records & Continental Records
- Australia’s deepest female freediver
- 4th in the world for CNF depth freediving (2025)
