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. 12h ago

    Jordina Quain: Identity, Belonging and the Hidden Impact of Endurance Sport

    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_sexologist https://www.instagram.com/the_sporty_sexologist/ LinkedIn: Jordina Quain https://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.

  2. Jul 20

    Dr Sacha Fulton: Preparation, Adaptability and Performing Under Pressure

    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/   If you enjoyed this episode, please consider subscribing, leaving a review, or sharing it with a friend or training partner. 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.

  3. Jul 13

    Adam O'Byrne: Ice Swimming, Cold Water and Training for the Moments

    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.

  4. Jul 6

    Adam O'Byrne: Ironman, Channel Swimming and the Triple Crown

    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.

  5. Jun 29

    Dr Jen Walsh: Sleep, Recovery and Making It Work in Real Life

    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.

  6. Jun 22

    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.   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.

  7. Jun 15

    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.

  8. Jun 8

    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 Triathlon https://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.

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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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