The Science and Art of Open Water Swimming

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 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.

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 [https://effortlessswimming.com?utm_source=chatgpt.com] 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.