The Science and Art of Open Water Swimming

Dr Terry Griffiths: Curiosity, Preparation and the Australian Triple Crown

 
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.
 
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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.
 

Warwick Dalziel: The Evolving Swim, Race Dynamics and High-Performance Coaching

In this episode, Grant sits down with high-performance triathlon coach Warwick Dalziel to explore the evolving role of the swim in elite draft-legal racing.
Drawing on over 20 years of coaching experience — from junior development pathways through to Olympic and Commonwealth success — Warwick shares how the swim has shifted from a point of separation to a high-speed, highly skilled entry into the race. With tighter margins than ever before, performance now hinges not just on speed, but on positioning, adaptability, and the ability to execute under pressure from the very first stroke.
The conversation explores:
How the swim has changed over the last two decades
Why the margins are tighter — and what that means for athletes
The increasing importance of skill, positioning, and race dynamics
How coaching approaches have evolved, including the use of data and technology
What to look for in developing athletes
And where the swim is heading next in elite competition
Whether you’re a triathlete, open water swimmer, or coach, this episode offers valuable insights into how modern racing is being shaped — and what it takes to stay in the race.
 
Connect with Warwick
Facebook: https://www.facebook.com/WazSquad
Instagram: https://www.instagram.com/warwickdalziel/
 
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.
 
 

Duncan Kinnear: Extreme Environments, Cold Water and Racing Beyond Completion

 
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.
 

The Science & Art of Open Water Swimming: What We’ve Learned So Far

🟢 New to the podcast? Start here.
This episode brings together what actually matters in open water swimming.
 
Over the past six months, this podcast has explored open water swimming through the voices of swimmers, coaches, scientists and practitioners. In this episode, we step back and reflect.
 
What actually matters when you’re out in the water - when conditions change, plans break down and things don’t go to plan?
 
Drawing on insights from across previous conversations, this episode brings together the key ideas that keep emerging - from adapting to unpredictable conditions, to mental resilience, fuelling, technique and understanding your own physiology.
 
Because open water swimming isn’t just about how you prepare - it’s about how you respond. If you’ve been listening along, this is a chance to reflect on your own experience too.
 
👉 What stood out to you?
 👉 What would you like to hear more about next?
 
Thanks to all the guests who’ve shared their perspectives so far - and to everyone listening.
 
If this episode resonates, follow the podcast - the next set of episodes will build on these ideas in more depth.
 
Follow along on Instagram or Facebook and share your own experience from the episodes.
 
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.

Brenton Ford: Technique, Feel and Swimming Effortlessly in Open Water

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.
 

Mel Tantrum: Open Water Coaching, Athlete Development and High-Performance Leadership

In this episode, I’m joined by Mel Tantrum, one of Australia’s most experienced swimming coaches, with a career spanning open water, high performance and now para swimming at the national level.
 
Mel reflects on her journey from swimmer to coach, the experiences that shaped her coaching philosophy and the lessons she wishes she had known earlier in her own swimming career. We explore the unique demands of open water racing, including decision-making, race skills, pack positioning and preparing athletes for unpredictable environments.
 
The conversation also dives into athlete development, coaching across different pathways and how Mel’s experiences leading both Australian open water and para swimming programs have influenced the way she thinks about performance, leadership and creating environments where athletes can thrive.
 
We also finish with a few lighter questions around favourite swim sets, coaching habits and what great swimmers tend to do differently.
 
Whether you’re an open water swimmer, coach, or simply interested in high-performance sport, there’s plenty of insight in this conversation.
 
If you enjoyed the episode, feel free to share it with a training partner, coach or fellow swimmer and consider leaving a rating or review on your podcast platform - it really helps more people discover the show. 
For additional updates you can follow the podcast on Facebook and Instagram. 
 
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.
 
 

Dave Budge: Water Safety, Risk Management and the Evolution of Mass Participation Events

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.
 

Dina Levačić: From Channel Swims to Researching Adaptation

In this episode, Grant speaks with Dina Levačić, an elite marathon swimmer, Ocean’s Seven finisher and emerging researcher, about what years of extreme open water swimming can teach us about health, risk and adaptation.
 
Dina reflects on the lived experience of channel swimming:
how pain, fatigue, cold and uncertainty become normalised over time;
the role of support crews and community knowledge in managing risk;
and why recovery is as much cognitive and emotional as it is physical.
 
Drawing on her transition into research, Dina also shares why she believes the voices of experienced swimmers are crucial for improving education, safety and long‑term wellbeing in open water swimming.
 
This is a thoughtful conversation about learning through experience, being attentive to limits, and using insight, not bravado, to stay in the sport for the long term.
 
Learn more about Dina:🌐 Website: https://dinalevacic.com
📸 Instagram: https://www.instagram.com/dinalevacic_swim/
 
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.

Kate Bevilaqua: Long‑Course Triathlon Swimming, Pacing and Race‑Day Decisions

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.
 

Vicki Delves: Coaching Beginners, Confidence and Skill Building in Open Water

In this episode, Grant is joined by Vicki Delves to explore what it really takes to help people feel confident, capable and supported as they begin their journey into open water swimming.
Drawing on her experience coaching beginners and working closely with multisport athletes, Vicki shares how she helps swimmers translate fundamental skills into confidence in real‑world environments. The conversation covers common fears and barriers faced by newcomers, the role of structured progression, and how thoughtful coaching can create safe, welcoming pathways into open water - whether swimmers are there for wellbeing, community, or as part of a broader triathlon journey.
This episode will resonate with swimmers who are new to open water, coaches supporting mixed‑ability groups and anyone interested in how skill development, care, and connection underpin long‑term confidence in the water.
Links mentioned in this episode:
Women’s Academy of Triathlon (Facebook):https://www.facebook.com/womensacademyoftriathlon/
Perkins Plunge:https://www.perkinsplunge.org.au/
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.