The Science and Art of Open Water Swimming

Open water swimming in Western Australia continues to grow, attracting everyone from first-time ocean swimmers to elite athletes competing on the world stage.
In this episode, I speak with Ben Roberts, Manager of Events and Partnerships at Swimming WA, about the evolution of the Swimming WA Open Water Series, now entering its twentieth season. We discuss the factors driving participation growth, how the series caters for swimmers of all ages and abilities, and the role open water swimming can play in building confidence, community and lifelong involvement in the sport.
Ben also shares his own journey from elite pool swimmer to managing Australia's largest open water swimming series, along with his perspective on the opportunities and challenges facing open water swimming in Western Australia.
In this episode we discuss:
Ben's swimming journey and transition into sports administration
The history and growth of the Swimming WA Open Water Series
Why open water swimming is becoming increasingly popular in WA
Participation trends across different age groups
Creating opportunities for beginners through to elite athletes
The importance of offering a range of event distances
Open water swimming as a tool for retention and lifelong participation
Regional events and expanding opportunities beyond Perth
The pathway from pool swimming to high-performance open water competition
The impact of hosting Australian Open Water Championships in WA
The upcoming 3 km Knockout format and future innovations
What the future of open water swimming in Western Australia might look like
Mentioned in this episode
Swimming WA Open Water Series https://www.openwaterswimming.com.au/
Swimming WA https://wa.swimming.org.au/
Swimming WA Open Water Series Facebook https://www.facebook.com/OWSSeries
Swimming WA Open Water Series Instagram https://www.instagram.com/owsseries/
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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.
 

What does endurance sport give us beyond fitness and performance?
In this episode, I speak with Jordina Quain, an endurance swimmer, Ironman athlete, sexologist, educator and PhD researcher exploring how exercise shapes women's sexuality and sense of self.
Jordi recently completed her first solo Port to Pub crossing to Rottnest Island after overcoming significant health challenges, using open water swimming as both a comeback goal and a pathway back to confidence, capability and connection.
Our conversation explores the deeper reasons people are drawn to endurance sport, including belonging, identity, purpose and what Jordi describes as the feeling of mattering. We discuss how exercise can influence confidence, relationships and body image, why some important aspects of women's experiences in sport remain under-discussed, and what her research is beginning to reveal about the connections between physical, mental and sexual wellbeing.
We also reflect on the role of community in achieving ambitious goals, the power of language in shaping our experiences, and why open water swimming continues to draw us back to the ocean.
In this episode we discuss:
Jordi's journey into open water swimming and endurance sport
Recovering from serious health challenges and finding a new goal
Completing a solo Port to Pub crossing
Community, belonging and support in endurance sport
Confidence, capability and identity through challenge
Women's experiences of exercise, body image and wellbeing
Sexuality, relationships and sport
The importance of language and framing
The Mary Oliver quote that guided Jordi's Port to Pub swim
What keeps drawing Jordi back to the ocean
Connect with Jordina
Instagram: @the_sporty_sexologisthttps://www.instagram.com/the_sporty_sexologist/
LinkedIn: Jordina Quainhttps://www.linkedin.com/in/jordina-quain-8a800b169/
 
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.
Instagram: @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 does great preparation actually look like?
In this episode, I sit down with Dr Sacha Fulton, Accredited Sports Scientist, athlete preparation specialist, founder of Peak Preparation and a two-time Rottnest Channel solo swimmer, to explore how athletes can build the behaviours, routines and adaptability needed to perform when conditions don't go to plan.
Drawing on her experiences in elite sport, her work with Olympic and Paralympic athletes, and her own journey through endurance sport and open water swimming, Sacha shares why preparation is about far more than simply accumulating training kilometres.
We discuss:
Why training performance and competition performance are not the same thing
The role of preparation in managing uncertainty and pressure
How adaptability can be developed through training
Pool fitness versus open-water readiness
Why open water swimmers should prepare for changing conditions, not perfect conditions
The danger of becoming too reliant on numbers and metrics
What separates elite athletes from recreational athletes
The importance of consistency, recovery and behaviour change
Why calmness on the start line is often a reflection of preparation
Whether you're preparing for your first open water swim, a Rottnest Channel crossing, or simply looking to become a more resilient and adaptable athlete, this episode offers practical insights from someone who has spent a career helping athletes perform at their best.
Links
🌐 Peak Preparation: https://www.peakpreparation.com.au/
📸 Instagram: https://www.instagram.com/peakpreparation/
💼 LinkedIn: https://www.linkedin.com/in/dr-sacha-fulton/
 
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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.
 

In part two of my conversation with Adam O'Byrne, we explore his move from marathon swimming into the world of ice swimming.
Adam discusses cold-water adaptation, preparing for an Ice Mile, the physiological and psychological differences between marathon swimming and ice swimming, and how his background as a paramedic influences his approach to safety and risk.
We also talk about earning the Frosted Triple Crown, becoming an Iron Iceman, balancing endurance sport with family and career, and why some of the most important training sessions are the ones that prepare you for when things don't go according to plan.
A thoughtful discussion about challenge, preparation and what Adam calls "training for the moments"
 
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.

Adam O'Byrne's endurance sport journey spans Ironman triathlon, multiple Rottnest Channel crossings and the Triple Crown of Open Water Swimming.
In this first part of our conversation, Adam reflects on his progression from AFL football and paramedic shift work into Ironman racing, qualifying for Kona and eventually discovering marathon swimming. We discuss his first solo Rottnest crossing, the lessons learned from a winter double crossing, the importance of crew and community, and what it took to complete the English Channel, Catalina Channel and Manhattan Island swims.
Along the way, Adam shares insights on preparation, resilience, swimming through the night and how endurance sport has evolved alongside family life and career.
This is part one of a two-part conversation with Adam O'Byrne.
 
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.

In this episode, Grant sits down with Dr Jen Walsh, a sleep scientist at the University of Western Australia, for a practical and grounded conversation about sleep — not as an optimisation strategy, but as a fundamental part of everyday life.
Together, they explore how sleep works, why it matters, and how it fits into the realities of early mornings, work, family demands, and imperfect routines. The discussion covers key concepts such as circadian rhythms, sleep pressure, how much sleep we actually need, and what happens when we don’t get enough.
They also unpack common questions around wearables, naps, caffeine and alcohol, early training sessions, and whether a poor night’s sleep before a swim or run really matters.
Rather than chasing perfection, this conversation focuses on helping listeners better understand their sleep and make more informed, realistic decisions within the lives they actually live.
check out Jen's work here:
https://research-repository.uwa.edu.au/en/persons/jen-walsh/
 
or connect with her on LinkedIn
https://www.linkedin.com/in/jen-walsh/
 
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.
 

 
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.
 

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.
 
 

 
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.
 

🟢 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.