The Science and Art of Open Water Swimming

In this episode, Grant speaks with Dr Terry Griffiths, ocean engineer, long-distance swimmer and recent finisher of the Australian Triple Crown of open water swimming. Terry’s journey into the water hasn’t been about chasing podiums but about curiosity, persistence and a desire to better understand the ocean. From his early experiences around the water through to completing three very different ultra-distance swims across river, coastline and channel environments, this conversation explores what it means to take on big challenges in a thoughtful and deliberate way. Drawing on his background in ocean engineering, Terry shares how he approaches waves, currents and conditions - not just as obstacles but as systems to be understood and worked with. Along the way, he reflects on preparation, problem-solving, the importance of a support team and what he continues to learn about himself through long swims. The conversation also looks ahead to a future English Channel attempt and the questions Terry is still seeking to answer in the lead-up. This is an episode about learning, adapting and discovering what’s possible - one swim at a time. Enjoyed this episode? If you found this conversation valuable, share it with a training partner or someone in your swimming or triathlon community. You can also follow The Science and Art of Open Water Swimming on Facebook and Instagram for more episodes, insights and updates. https://www.instagram.com/scienceandartofows/ (@scienceandartofows) This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of these lands and waters and pay my respects to Elders past and present.

From Rottnest to Celtman—adapting to cold water, managing effort, and learning to race in extreme conditions. In this episode, I’m joined by Duncan Kinnear, an endurance athlete whose journey spans the Rottnest Channel Swim, Ironman racing, and the unique demands of Celtman in Scotland. We explore how different environments fundamentally change the experience of open water swimming—from warm, long-duration swims to short, intense exposure in cold water. Duncan shares his insights on managing cold shock, pacing under stress, and the realities of moving from simply completing events to racing them effectively. We also discuss wetsuit choices, perception of effort in extreme conditions, and the lessons learned from competing at the pointy end of one of the world’s most iconic extreme triathlons. Beyond performance, this conversation touches on balancing training with work and family life, and how perspectives on endurance sport can evolve over time. Links & Resources 🌊 Celtman Extreme Triathlonhttps://cxtri.com/ 🎧 Podcast mentioned: Triathlon Mockery (Tom Oosterdijk and guests) 📱 Follow the podcast: https://www.instagram.com/scienceandartofows/ (@scienceandartofows) This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of these lands and waters and pay my respects to Elders past and present.

What makes good swimming technique actually hold up in open water? In this episode, Grant speaks with swim coach, entrepreneur and Effortless Swimming founder Brenton Ford about the gap between pool swimming and the realities of open water. From stroke mechanics and breathing patterns to racing strategy, mindset and lifelong improvement, Brenton shares insights drawn from nearly two decades of coaching swimmers of all levels — from beginners to professionals. The conversation explores why “perfect” pool technique doesn’t always translate to rough conditions, how swimmers can adapt without overthinking, and what separates athletes who continue improving from those who stay stuck chasing endless fixes. Brenton also reflects on qualifying for Open Water Nationals later in life, the evolution of his own coaching philosophy, and what “effortless” swimming really means. Topics include: Translating pool technique into open water Stroke rate, sighting and adapting to conditions Breathing patterns and the “galloping” stroke Why swimmers often overthink technique Coaching adult swimmers and long-term improvement VO₂ training sets and open water preparation Drafting, racing tactics and open water skills Strength, mobility and improving after 40 The balance between the science and art of swimming Whether you’re training for your first ocean swim, chasing performance gains, or simply trying to enjoy swimming more, this episode offers practical ideas and thoughtful perspectives for open water swimmers of all levels. You can learn more about Brenton and Effortless Swimming at Effortless Swimming and find additional coaching content on the Effortless Swimming YouTube channel. Follow the podcast on Facebook and Instagram for episode updates and future conversations — and if you enjoyed the episode, consider sharing it with a training partner or leaving a rating or review to help others discover the show. This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of these lands and waters and pay my respects to Elders past and present.

In this episode, Grant speaks with Dave Budge, one of Western Australia’s most influential figures in triathlon and mass participation sport, about how water safety, risk management and event delivery have evolved over the past three decades. As a Life Member of Triathlon WA and Race Director for more than 200 triathlons, along with major open water swims including the Busselton Jetty Swim and the Rottnest Channel Swim, Dave brings a unique, experience‑based perspective on what it takes to safely deliver events at scale. The conversation explores how water safety has changed over time, the increasing role of technology and data in risk assessment. we talk about how decisions around starts, formats and cancellations are made when balancing athlete safety with participant experience. Dave also reflects on lessons learned from near‑misses, evolving expectations and the pressure of decision‑making under real‑world constraints. Beyond logistics and safety, the episode touches on inclusion, women’s participation and the broader impact of mass participation events -not just on athletes, but on communities and the sport itself. This is a reflective, behind‑the‑scenes look at the complexity of delivering safe, fair, and memorable open water and triathlon events — and what three decades of experience can teach us about the evolution of mass participation sport. You can find out more about the events Dave runs at https://www.theeventteam.com.au/ This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of these lands and waters and pay my respects to Elders past and present.

In this episode of The Science and Art of Open Water Swimming, I’m joined by recently retired professional triathlete and coach Kate Bevilaqua to explore the role of swimming in non‑drafting long‑course triathlon. With the Busselton 100 marking the close of the WA triathlon season, this conversation looks at how athletes should think about the swim not as a standalone effort, but as the first decision of a long race day. Kate reflects on her own career across Ironman, 70.3 and Ultraman, including openly discussing swimming as her relative weakness, and how that shaped her approach to pacing, mindset and race‑day decision‑making. We discuss what defines a good swim in long‑course racing, common mistakes athletes make early in the swim, warm‑up and start strategies, navigation, equipment choices, transition habits, and how swim preparation influences performance later on the bike and run. Kate also shares insights from her coaching, including how age‑group athletes often underestimate the true cost of the swim. This is a thoughtful, practical conversation about swimming with intent — not to win the swim, but to set up the rest of the race. Kate coaches through GK Endurance:www.gkendurance.com This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of these lands and waters and pay my respects to Elders past and present.

This episode was originally recorded for Dr Kate Baldwin’s podcast, The Distance Dr: In Practice, and is republished here with permission. In this conversation, Kate and I unpack one of the most persistent ideas in endurance sport — that lighter is always faster. We explore where this belief comes from, how it has been reinforced through measurement culture and why it is often oversimplified or misapplied in practice. The discussion spans body composition, adipose tissue physiology, muscle mass, bone health, injury risk and the limitations of common measurement tools. We also challenge the notion of “race weight,” reframing the conversation around performance readiness - the capacity to train consistently, recover well, remain healthy and perform when it matters. While this conversation is relevant across endurance sport, there are particularly important implications for open water swimming, where buoyancy, insulation, thermoregulation, robustness and fatigue resistance all interact with the aquatic environment. Many of the assumptions carried over from land‑based sports simply don’t translate directly into the water. This episode will be relevant not only to open water swimmers, but also to triathletes, runners, cyclists, coaches and clinicians who work with endurance athletes and want to take a more contextual, health‑first approach to performance. You can find more of Kate’s work on her podcast, The Distance Dr: In Practice or via Instagram @thedistancedr And following a helpful nudge to expand beyond Facebook, the podcast can now also be found on Instagram at @scienceandartofows This interview was recorded across Whadjuk Noongar Boodjar and Wadandi Boodja. I acknowledge the Noongar people, including the Wadandi people of the South West, as the Traditional Custodians of these lands and pay my respects to Elders past and present.

In this episode, I speak with Glenn Taylor, race director of the Lake Argyle Swim, about what it takes to create and safely deliver one of Australia’s most unique open water events. They explore freshwater swimming, reduced buoyancy, big‑lake conditions, risk management, and why Lake Argyle can behave more like an inland sea than a typical lake. For more information on the Lake Argyle Swim visit: www.lakeargyleswim.com And for more events hosted by Glenn in the Kimberly region of Western Australia, check out this site: www.fitevents.com.au This interview was recorded on Whadjuk Noongar Boodjar, with our guest joining from Miriwoong Country in the East Kimberley. I acknowledge the Traditional Custodians of these lands and water and pay my respects to Elders past and present

Qantas pilot Adam Knight shares the journey from years of team swims to committing to a solo Rottnest Channel crossing. Balancing irregular rosters, structured training and lessons from the podcast, Adam prepared meticulously for the challenge. When the official event was cancelled, he and his son Patrick organised an out-of-event tandem crossing - turning months of preparation into one of the most memorable swims of their lives. This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of this land and pay my respects to Elders past and present

After months of preparation for a long‑distance swim, many athletes reach the finish line without a plan for what comes next. In this episode, strength and conditioning coach Ryan Evernden breaks down what smart recovery really looks like, from rehydration and real food to gentle movement, early mobility, and the first steps back into training. A practical and evidence-informed conversation for adult swimmers, coaches and anyone navigating the post-event phase after a major swim. https://www.formidablestrength.com.au/ https://www.facebook.com/FormidableStrengthandConditioning This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of this land and pay my respects to Elders past and present

Marathon swimmer and exercise physiologist Dr Angela Spence joins the podcast to unpack what happens to the heart, lungs and body temperature during long open water swims. We discuss swimming induced pulmonary oedema (SIPE), hypothermia, and emerging considerations around female physiology and individual variability in endurance swimming. Instagram @dr_angie_phd LinkedIn: angela-spence-69a682a3 This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of this land and pay my respects to Elders past and present

Endurance open water swimming is as much a psychological challenge as it is a physical one, yet mental preparation is often overlooked. In this episode, psychologist and Rottnest solo swimmer Nathaniel Wells explores how swimmers can work with discomfort, uncertainty, motivation, and self-talk during long swims, while also protecting their mental wellbeing before and after big events. Learn more about Nat’s work: https://northbrisbanepsychologists.com.au/team/nathaniel-wells/ This interview was recorded on Whadjuk Noongar Boodjar, with our guest joining from the lands of the Jagera and Turrbal peoples. I acknowledge the Traditional Custodians of these lands and pay my respects to Elders past and present

In this episode, I’m joined by Professor Scott Draper, an experienced Channel swimmer and ocean scientist, to explore how waves influence swimmers and how route optimisation can improve both performance and safety during Channel swims. link to the route optimisation website: https://www.rcs.optiswim.com/ This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of this land and pay my respects to Elders past and present

In this episode, Tyson Landers shares his journey into open water swimming, the challenges that shaped him along the way, and what he’s learned about resilience, preparation, and embracing the longer path when conditions and life don’t go to plan. This interview was recorded on Whadjuk Noongar Boodjar. I acknowledge the Noongar people as the Traditional Custodians of this land and pay my respects to Elders past and present