The Science and Art of Open Water Swimming

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.

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.

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/ [https://research-repository.uwa.edu.au/en/persons/jen-walsh/]   or connect with her on LinkedIn https://www.linkedin.com/in/jen-walsh/ [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.

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.

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.