Gráinne Moss is arguably Irelands most accomplished female open water swimmer.  At 16 she was the first female to represent Ireland in open water swimming at the World Championships.  At 17 she became the first Irish woman to swim the English Channel. She has continued to achieve many firsts including the first Irish woman to swim Cook Strait (2001) Foveaux (2022), Lake Taupō (2021) and the Channel of Bones in Hawaii (2023).  Gráinne holds three Triple Crowns of Open Water Swimming (awarded when a swimmer has completed three of the toughest swims in any nation) - including appropriately the Irish and New Zealand Triple Crowns given she was born in Ireland and moved to New Zealand in 1998. Since 2022 Gráinne has teamed up with Kenzie's Gift to use her swims as an opportunity to raise vital funds for this important charity which cares for children and young people who have experienced serious loss and grief.  Her next adventure is in May this year when she will swim the famous straits of Gibraltar crossing from Africa to Spain. ***  Don't miss out on the latest episodes of the Tough Girl Podcast, released every Tuesday at 7am UK time! Be sure to hit the subscribe button to stay updated on the incredible journeys and stories of strong women.  By supporting the Tough Girl Podcast on Patreon, you can make a difference in increasing the representation of female role models in the media, particularly in the world of adventure and physical challenges. Your contribution helps empower and inspire others. Visit www.patreon.com/toughgirlpodcast to be a part of this important movement.  Thank you for your invaluable support! *** Show notes Who is Gráinne Being born in Ireland Emigrating to New Zealand at the end of the 90s Living in Wellington, New Zealand Representing Ireland and the first Open Water Swimming Championships (1986) Her early years and memories of water  Being spotted as talented at swimming at 6 years old Wanting to better herself and try new things Swimming for Bangor Swim Club  Making the transition to open water swimming Meeting people from around the world who loved open water swimming The pressure of swimming competitively and wanting to swim well Getting married and having 4 children  Swimming through out the years Getting back into big swims in 2021 Lessons learning from the big swims Making an emotional commitment to the swim Keeping motivated while waiting to compete the big swims Having her family involved in the big swims What the journey of a swim looks like  Swimming the Channel of Bones in Hawaii (43km) Having anxiety and neves before the swim and feeling full of doubt  Taking medication for sea sickness Swimming for charity - Kenzie’s Gift  Training and maintaining swim fitness Working with a swim coach (Phillip Rush) and the importance of stretching The importance of recovery  Handing changes in her body over the years Being aware of her body Not using a watch or GPS Learning how to train smart  Nutrition while swimming and getting the fuel needed to complete the big swims Homemade leek and potato swims for the cold swims PURE Sports Nutrition  The importance of feeding fast  Digging deep and getting through the dark/tough moments Taking it one stroke at a time The next swim challenge in May Swimming from Spain to Morocco - The Straits of Gibraltar  How to connect with Gráinne  Final words of advice for new swimmers and swimmers who want to take it to the next level The power of finding your community   Social Media Website: grainnemoss.com  Instagram: @swimirishkiwi  Charity: Kenzie’s Gift supports the mental health of tamariki (children) and mātātahi (young people) affected by serious illness or grief.