The Science and Art of Open Water Swimming

Grant Landers
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The Science and Art of Open Water Swimming explores what it really takes to swim well and safely, in open water.   Hosted by endurance swimming coach and sport scientist Grant Landers, the podcast brings together swimmer stories, coaching insights, and evidence-based science to unpack performance, preparation, and decision-making in unpredictable environments.   Each episode features conversations with open water swimmers, triathletes, coaches, and researchers, covering topics such as training alongside work and family life, adapting to conditions, managing uncertainty, and learning from both success and setbacks.   The podcast is informed by Grant’s work coaching endurance swimmers and triathletes, as well as his research at the University of Western Australia, but it’s intended for the broader open water swimming community.   Whether you’re preparing for your first open water event or refining your performance at the endurance end of the sport, this is where swimmers, science, and the sea converge.

  1. 1d ago

    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.

    18 min

  2. May 25

    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.

    44 min

  3. May 18

    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.

    37 min

  4. May 11

    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.

    46 min

  5. May 4

    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.

    42 min

  6. Apr 27

    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.

    35 min

  7. Apr 20

    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.

    39 min

  8. Apr 13

    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.

    47 min
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The Science and Art of Open Water Swimming explores what it really takes to swim well and safely, in open water.   Hosted by endurance swimming coach and sport scientist Grant Landers, the podcast brings together swimmer stories, coaching insights, and evidence-based science to unpack performance, preparation, and decision-making in unpredictable environments.   Each episode features conversations with open water swimmers, triathletes, coaches, and researchers, covering topics such as training alongside work and family life, adapting to conditions, managing uncertainty, and learning from both success and setbacks.   The podcast is informed by Grant’s work coaching endurance swimmers and triathletes, as well as his research at the University of Western Australia, but it’s intended for the broader open water swimming community.   Whether you’re preparing for your first open water event or refining your performance at the endurance end of the sport, this is where swimmers, science, and the sea converge.

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