The Science and Art of Open Water Swimming

Does Lighter = Faster? Body Composition and Performance Readiness: A special episode - originally recorded for The Distance Dr: In Practice

 
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.
 
 
 
 

Mariko Collins: Waves, Curiosity and Adapting in Open Water

In this episode, Grant speaks with engineer and open‑water swimmer Mariko Collins about how swimmers move in waves, and what those forces feel like in the body. Drawing on her research and her recent first solo Rottnest Channel crossing, Mariko reflects on adaptation, curiosity, and the psychological challenges that emerge when things start to unravel late in a long swim.
 
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

Glenn Taylor: Lake Argyle, Risk Management and Creating a World‑Class Open Water Swim

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
 
 

Dr Kate Baldwin: Injury Prevention, Strength Training and When to See a Physio

In this episode, I’m joined by Dr Kate Baldwin - a physiotherapist, sport scientist, former professional triathlete and Rottnest Channel solo swimmer.
We explore injury in swimmers and endurance athletes, focusing on why injuries occur and how they can be prevented.
Kate shares practical insights on common swimmer injuries, the role of strength training in endurance sport, and how athletes can better manage training load to stay healthy and consistent.
We also discuss when swimmers should seek help from a physiotherapist, and the warning signs that shouldn’t be ignored.
Along the way, Kate reflects on her own experience in endurance sport, her current work with athletes, and her podcast The DistanceDr In Practice.
 
Follow Kate on Instagram 
https://www.instagram.com/thedistancedr/
 
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.

Adam Knight: Preparation, Persistence and the Father–Son Channel Crossing

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

A/Prof Claire Badenhorst: Women’s Physiology, Iron and Performance Wellbeing

 
In this episode, Associate Professor Claire Badenhorst joins the show to explore the science of women’s health and performance in endurance sport.
We discuss menstrual health literacy, iron regulation, hepcidin, and how female athletes can better understand their bodies to support training and wellbeing.
 
Claire shares insights from her research career across Australia and New Zealand, while also reflecting on her own experiences in triathlon and open water swimming, including the Rottnest Channel Swim.
 
A timely conversation following International Women’s Day, and an important listen for athletes, coaches, and anyone supporting women in sport.
 
You can find Claire on LinkedIn
www.linkedin.com/in/claire-badenhorst
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

Ryan Evernden: Post-Big Swim Recovery, Strength and the Critical 2-Week Window

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

Felicity Sheedy-Ryan: Abandonment, Adaptation and the Solo Return

In 2024, Felicity Sheedy-Ryan lined up for her first solo Rottnest Channel Swim. Fit, prepared, and ready — only for the race to be abandoned mid-crossing in some of the worst conditions in the event’s history.
For many swimmers, that would have been the end of the story.
In this episode, Flick reflects on what it meant to have a deeply personal goal taken away, how injury and identity had already reshaped her relationship with sport, and why she chose to return in 2025 to finish what she started.
We explore the psychology of setbacks, adapting when things fall outside your control, the difference between being fit and being ready, and what resilience really looks like over the long game.
With the 2026 event also cancelled, this conversation speaks directly to swimmers navigating disappointment right now — and to anyone learning how to shift, rebuild, and go again.
 
Follow Flick on instagram:
https://www.instagram.com/sheedyryan?igsh=MW1tYzFndmRjZnhudQ==
 
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
 

Dr Angela Spence: SIPE, Hypothermia and Safety in Open Water Swimming

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

Dr Liv Stewart: Vision, Sighting and Confidence in Open Water

 
Join me as I talk with Dr Olivia “Liv” Stewart an experienced channel swimmer and optometrist, about the relationship between vision, confidence, and performance in open water. We unpack practical sighting techniques, smart goggle choices, and how to navigate changing conditions with more calm and control. A must‑listen for anyone who wants their open water swimming to feel smoother, safer, and more enjoyable.
 
Links mentioned:
Lions Outback Vision Kimberley Hub: https://www.outbackvision.com.au/kimberley-hub/
UWA Doctor of Optometry: https://www.uwa.edu.au/study/courses/doctor-of-optometry
 
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