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"

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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'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.

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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.

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.

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.

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.

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.

• 🌊 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.

🟢 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.

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.

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.