How to Stop Your Legs Sinking When Swimming

Few things are more frustrating in swimming than feeling like your legs are dragging behind you.

You might be fit.

You might have strong legs from cycling and running.

Yet in the water, it can feel like you're towing an anchor.

If your legs sink during freestyle swimming, you're not alone.

It's one of the most common issues I see when coaching triathletes.

The good news?

Sinking legs are usually a technique problem, not a fitness problem.

And once you understand why it's happening, it's often surprisingly quick to improve.

Why Sinking Legs Matter

When your legs drop, your body position becomes less streamlined.

Instead of moving efficiently through the water, you're creating drag.

Think of trying to cycle with the brakes rubbing.

You can still move forward.

But you're wasting energy.

The same thing happens in swimming.

Even a small drop in leg position can:

• Increase resistance

• Slow you down

• Increase energy expenditure

• Raise heart rate

• Make swimming feel harder than it should

For triathletes, this means arriving at T1 more fatigued than necessary.

The Biggest Myth: "I Need a Stronger Kick"

Many swimmers assume sinking legs mean weak legs.

In reality, that's rarely the issue.

Most triathletes have strong legs from running and cycling.

The problem is usually body position.

Many athletes try to solve sinking legs by kicking harder.

This often creates more problems.

A harder kick:

• Uses more oxygen

• Increases fatigue

• Raises heart rate

• Doesn't always improve body position

The goal isn't to kick harder.

The goal is to create a position where your legs naturally stay higher in the water.

The Head Position Mistake

One of the biggest causes of sinking legs is poor head position.

Your body acts like a seesaw in the water.

If your head lifts, your hips and legs often drop.

Many triathletes swim while looking too far forward.

Instead, try focusing your eyes:

• Downwards

• Slightly forwards

• Towards the pool floor

Your neck should remain relaxed.

A small adjustment here can immediately improve body position.

You're Probably Pressing Down Instead of Swimming Forward

Another common problem is pressing down on the water during the catch phase.

When swimmers push down rather than backwards, the front of the body lifts.

When the front lifts, the legs sink.

Instead, focus on:

• Reaching forwards

• Holding water

• Pulling backwards

Your aim is propulsion, not lifting yourself out of the water.

Tight Hips Can Cause Sinking Legs

Many triathletes spend hours:

• Sitting at desks

• Cycling

• Driving

This can lead to tight hip flexors.

Restricted hip mobility can make it difficult to maintain a long, streamlined position in the water.

Regular mobility work can help improve:

• Hip extension

• Pelvic position

• Overall body alignment

While mobility isn't always the main issue, it can contribute significantly.

Core Stability Matters More Than Most People Think

Swimming is not simply an upper-body sport.

Your core plays a crucial role in maintaining body position.

A weak or disengaged core often allows the hips and legs to drop.

Think about creating a long line from:

Head → Hips → Heels

You don't need to tense aggressively.

But you should feel connected through your trunk.

Good swimmers often appear relaxed while maintaining excellent body tension.

Learn to "Press the Buoy"

One of my favourite coaching cues is:

"Press the buoy."

Your lungs naturally act like a buoy.

They create flotation in the chest.

By applying slight pressure through the chest and upper torso, you can often encourage the hips and legs to rise.

Many athletes instinctively try to lift themselves.

Instead, think about allowing the chest to settle slightly into the water.

This often creates a more balanced position.

The Pull Buoy Test

A simple test can identify whether body position is holding you back.

Swim a set with a pull buoy.

Then swim the same set without it.

If you suddenly become dramatically faster and more comfortable with the pull buoy, it often indicates a body-position issue rather than a fitness issue.

The buoy artificially lifts the hips and legs.

Your goal is to learn how to create that position yourself.

Drills to Improve Leg Position

1. Superman Glide

Push off the wall with both arms extended.

Focus on:

• Looking down

• Long body position

• Relaxed kick

This teaches alignment and balance.

2. Kick on Your Side

Rotate onto one side with one arm extended.

Focus on:

• Hip position

• Body rotation

• Balance

This helps develop awareness of body position.

3. 6-1-6 Drill

Six kicks on one side.

One stroke.

Six kicks on the other side.

This encourages balance and efficient rotation.

4. Pull Buoy Swimming

Use the buoy strategically.

Don't rely on it.

Instead, pay attention to:

• How the position feels

• What changes

• How your hips sit in the water

Then try to replicate that sensation without the buoy.

Don't Fight the Water

One of the biggest breakthroughs for many swimmers is realising they don't need to fight the water.

Swimming is about balance.

Not brute force.

The athletes who appear effortless are often the athletes who have learned how to position themselves correctly.

They're not necessarily fitter.

They're simply creating less drag.

Why Triathletes Often Struggle More Than Swimmers

Triathletes frequently come into swimming from cycling and running backgrounds.

Unlike many swimmers, they haven't spent years developing:

• Water feel

• Body awareness

• Balance

• Technique

This is completely normal.

The encouraging news is that technical improvements can often deliver rapid gains.

I've seen athletes improve their swim pace significantly simply by improving body position rather than increasing training volume.

Open Water Considerations

Sinking legs become even more problematic in open water.

Poor body position can lead to:

• Higher energy expenditure

• Greater fatigue

• Difficulty maintaining pace

• Increased anxiety

A more streamlined position helps athletes:

• Swim straighter

• Swim more efficiently

• Conserve energy for the bike and run

This is particularly important in longer events such as Ironman and 70.3 racing.

Why Fitness Isn't the Answer

Many athletes respond to swimming struggles by swimming more.

More volume can help.

But if your body position is poor, you're simply reinforcing inefficient movement patterns.

Technique improvements often provide greater returns than additional fitness.

That's why the fastest route to improvement is often:

Better swimming, not more swimming.

How Coaching Can Help

One of the challenges with swimming is that what you feel and what you're actually doing are often very different.

Many athletes think:

"My legs feel high."

Video analysis tells a different story.

A qualified coach can quickly identify issues with:

• Head position

• Body alignment

• Breathing mechanics

• Rotation

• Timing

Often, a small adjustment can create a significant improvement.

How Frederick Webb Triathlon Helps Athletes Swim Faster

At Frederick Webb Triathlon, swim coaching focuses on efficiency before fitness.

The objective isn't simply to swim harder.

It's to swim smarter.

Athletes receive support with:

• Freestyle technique

• Open water skills

• Swim analysis

• Body position

• Breathing

• Stroke efficiency

Because the easiest way to swim faster is often to reduce drag rather than increase effort.

Final Thoughts

If your legs are sinking while swimming, don't assume you need stronger legs or more fitness.

In most cases, the solution lies in:

✔ Better head position

✔ Improved balance

✔ Stronger body alignment

✔ Better core engagement

✔ More efficient technique

Swimming should feel smoother, not harder.

The athletes who move fastest through the water are rarely the ones working the hardest.

They're the ones creating the least resistance.

Fix your body position.

Reduce drag.

And you'll often discover that faster swimming was already there—you just needed to stop towing the anchor behind you.

FAQ

Why do my legs sink when swimming freestyle?

The most common causes are poor head position, lack of body balance, weak core engagement and technical inefficiencies rather than a lack of fitness.

Does kicking harder stop your legs sinking?

Not usually. Kicking harder often increases fatigue without solving the underlying body-position issue.

Will a pull buoy help?

A pull buoy can help identify body-position issues and teach correct alignment, but it shouldn't become a permanent solution.

Can flexibility affect leg position?

Yes. Tight hips and reduced mobility can contribute to poor body alignment and lower leg position in the water.

How quickly can I improve sinking legs?

Many swimmers notice improvements within a few sessions once the underlying technical issue is identified and addressed.

How to Swim Faster Without Getting Fitter

If you want to swim faster, your first instinct is probably:

“I need to get fitter.”

Swim more.

Train harder.

Push harder intervals.

Get stronger lungs.

But here is the surprising truth:

Many triathletes can swim significantly faster without getting any fitter at all.

In fact, for beginner and intermediate swimmers, the biggest performance gains usually come from better technique — not better fitness.

Why?

Because swimming is unlike cycling or running.

In swimming, poor technique creates huge resistance.

You are moving through water, which is nearly 800 times denser than air.

Small inefficiencies cost massive amounts of energy.

At Frederick Webb Triathlon, one of the most common things we see is athletes trying to outwork poor technique.

The result?

They get fitter but barely get faster.

Instead, learning how to move through the water more efficiently can unlock dramatic gains with no extra fitness required.

Here is exactly how to swim faster without getting fitter.

The Secret: Reduce Drag Before Adding Fitness

Imagine trying to ride your bike with the brakes rubbing.

No matter how fit you get:

You are wasting energy.

Swimming works the same way.

Many swimmers are unknowingly creating resistance through:

• Poor body position

• Overkicking

• Lifting the head

• Bad breathing mechanics

• Inefficient arm movement

Fixing these problems often leads to immediate improvements.

Before trying to swim harder:

Learn to swim smarter.

1. Fix Your Body Position

If your legs sink, swimming becomes dramatically harder.

This is one of the biggest reasons swimmers feel exhausted quickly.

The goal:

Become more streamlined.

Think about swimming:

Long, flat, and balanced.

Key tips:

• Keep your head neutral

• Look slightly downward

• Keep hips near the surface

• Engage your core

A simple head adjustment often lifts the hips naturally.

Less drag = more speed.

Without more fitness.

One useful cue:

“Press your chest slightly into the water.”

This helps hips rise naturally.

2. Stop Fighting the Water

Many triathletes swim aggressively.

They thrash.

Kick too hard.

Pull too forcefully.

Ironically:

This often slows them down.

Fast swimmers usually look calm.

Smooth.

Relaxed.

Water rewards rhythm.

Not force.

Try focusing on:

• Relaxed shoulders

• Smooth strokes

• Controlled breathing

• Consistent rhythm

The less tension you create:

The faster swimming tends to feel.

3. Improve Your Catch

One of the biggest speed gains comes from improving your catch phase.

This is where you “hold” the water.

Many swimmers accidentally push water downwards instead of backwards.

That wastes energy.

Instead:

Think about:

Holding the water and moving your body past it.

A good catch means:

• High elbow position

• Fingertips angled downward

• Pressure through the forearm

More propulsion.

Less effort.

A better catch alone can instantly improve pace.

4. Breathe Better, Swim Faster

Poor breathing destroys rhythm.

Many swimmers:

• Lift the head too much

• Hold their breath underwater

• Panic slightly when breathing

This creates drag and fatigue.

Instead:

Try to:

• Rotate the body naturally

• Keep one goggle in the water

• Exhale continuously underwater

The goal is smooth breathing.

Not survival breathing.

A relaxed swimmer almost always swims faster.

5. Lengthen Your Stroke

One of the easiest ways to swim faster is improving distance per stroke.

This means travelling further every pull.

Rather than spinning the arms faster:

Try:

• Reaching forwards slightly

• Finishing the stroke fully

• Rotating through the hips

Count strokes per length.

Can you swim the same speed with fewer strokes?

Usually:

Fewer, more effective strokes = greater efficiency.

6. Stop Overkicking

This surprises many triathletes.

Kicking harder does not always make you faster.

Often:

It simply spikes heart rate.

And wastes energy.

Especially in triathlon.

For most endurance swimmers:

A small relaxed kick works best.

Think:

• Small movements

• Relaxed ankles

• Kick from hips

Minimal splash.

Maximum efficiency.

Save energy for the bike and run.

7. Improve Your Rotation

Freestyle swimming is not all arms.

Good swimmers rotate through:

• Hips

• Torso

• Core

This creates:

• Better reach

• More power

• Easier breathing

Without rotation:
Swimming becomes shoulder-dominant and tiring.

Think:

“Swimming side to side slightly.”

Not completely flat.

Rotation creates smoother, faster swimming.

8. Use Swim Drills Properly

Technique improvements happen through drills.

Not mindless laps.

Some of the best drills for swimming faster include:

Catch-Up Drill

Improves timing and extension.

Fingertip Drag Drill

Encourages high elbow recovery.

Single Arm Freestyle

Improves catch awareness.

Side Kick Drill

Improves balance and body position.

Even 10–15 minutes of drills per session can create noticeable gains.

9. Learn to Relax in the Water

This may be the biggest speed secret of all.

Many swimmers are too tense.

Tension creates:

• Fatigue

• Poor breathing

• Reduced feel for water

Fast swimmers stay calm.

Relaxed.

Rhythmic.

A useful cue:

“Smooth is fast.”

Instead of forcing speed:

Focus on rhythm.

Swimming often becomes quicker naturally.

10. Get Technique Feedback

The truth?

Most swimmers cannot feel their own mistakes.

What feels normal may actually be inefficient.

A small technical correction can instantly improve:

• Speed

• Efficiency

• Confidence

At Frederick Webb Triathlon, swim analysis regularly helps athletes improve pace without any major fitness gains.

Sometimes seconds per 100m disappear simply by:

• Adjusting breathing

• Fixing body position

• Improving stroke timing

That is the power of technique.

Why This Matters Even More in Triathlon

Swimming harder is rarely the goal in triathlon.

Swimming smarter matters more.

Why?

Because you still need to:

• Bike well

• Run strong

An efficient swim means:
✔ Lower heart rate
✔ Less fatigue
✔ Better pacing
✔ More energy for later

The fastest overall triathlon performance is rarely won by overworking the swim.

Efficiency wins.

Final Thoughts

If swimming feels frustrating:

Do not assume fitness is the problem.

For many triathletes:

Technique is the biggest limiter.

Focus on:
✔ Better body position
✔ Smarter breathing
✔ Improved catch
✔ Relaxation
✔ More efficient movement

You may be surprised how much faster you become — without getting fitter.

At Frederick Webb Triathlon, we help triathletes improve swim confidence, efficiency, and speed through personalised coaching, swim analysis, and open water preparation around Bath, Bristol, and globally online.

Want to swim faster without wasting energy? Get in touch with Frederick Webb Triathlon and start swimming smarter today.

Pool Swimming vs Open Water Swimming: What Every Triathlete Needs to Know

Many triathletes begin their journey swimming lengths in a warm, calm swimming pool.

Then race day arrives.

Suddenly there are:

• No lane ropes

• No walls to stop at

• Dark water

• Waves

• Other swimmers everywhere

And for many athletes, everything feels completely different.

This is why understanding the difference between pool swimming vs open water swimming is so important.

While both involve freestyle swimming, they are not the same experience.

Technique, pacing, confidence, breathing, and mindset all change once you leave the pool.

At Frederick Webb Triathlon, one of the biggest breakthroughs we see in athletes comes when they learn to adapt their pool skills into open water confidence.

So how different are they really?

Let’s break it down.

The Biggest Difference: Environment

The pool is controlled.

Open water is unpredictable.

In the Pool:

✔ Clear visibility
✔ Warm water
✔ Lane lines
✔ Consistent distance
✔ Regular turns and rests
✔ Controlled conditions

In Open Water:

✔ Waves and chop
✔ Cold temperatures
✔ Reduced visibility
✔ No walls
✔ Crowded swim starts
✔ Changing weather conditions

For many beginner triathletes, the unfamiliarity of open water creates anxiety.

The key is preparation.

The more familiar open water becomes, the calmer and more confident you will feel.

Technique Differences Between Pool and Open Water Swimming

Your freestyle technique may need slight adjustments outdoors.

Body Position

In the pool, water tends to stay calm and predictable.

Open water often requires more adaptability.

Small waves or choppy water may mean:

• Slightly higher stroke rate

• Better balance

• More body awareness

Rigid technique often works poorly in rough water.

Good open water swimmers stay relaxed and adaptable.

Breathing Changes in Open Water

Breathing is one of the biggest adjustments.

In the pool:
You often breathe rhythmically and predictably.

In open water:
You may encounter:

• Waves

• Splashes

• Crowds

• Choppy breathing conditions

This is why bilateral breathing (breathing both sides) can help.

Being comfortable breathing left or right allows you to:

• Avoid waves

• Adjust to wind direction

• Navigate crowded swims

However:

You do not need bilateral breathing to race well.

Comfort matters more than perfection.

The key is controlled breathing under pressure.

No Walls = No Recovery

This catches many swimmers off guard.

Pool swimming naturally includes micro-rests.

Every turn gives:

• Momentum

• A brief reset

• Rhythm recovery

Open water gives you none of that.

You swim continuously.

This means endurance matters more.

Many triathletes discover:

Swimming 1500m in the pool feels easier than 1500m continuously in open water.

This is why race-specific training matters.

Sighting: The Skill Pool Swimmers Often Forget

In the pool:

You follow a black line.

Simple.

In open water:

You need to navigate.

This is where sighting becomes essential.

Sighting means:
Lifting your eyes slightly forwards to spot:

• Buoys

• Landmarks

• Direction changes

Without sighting:
You may zig-zag and swim much further than necessary.

Good sighting:

• Saves energy

• Improves pacing

• Increases confidence

Practise sighting regularly during pool sessions.

A few strokes between “looking forwards” can make a huge difference.

Drafting Matters More in Open Water

Drafting is almost irrelevant in pool swimming.

In open water, it becomes a huge advantage.

Swimming behind another athlete can reduce effort significantly.

This means:

• Lower energy use

• Better pacing

• Reduced fatigue

The trick is staying close enough without touching feet constantly.

Race experience helps.

Wetsuit Swimming Feels Different

Most triathlon open water races involve wetsuits.

This changes swimming mechanics.

Benefits include:
✔ Increased buoyancy
✔ Better body position
✔ Warmer muscles

But it can also feel:

• Restrictive at first

• Tight around shoulders

• Different for breathing

Many athletes panic during their first wetsuit swim.

This is normal.

The solution?

Practise beforehand.

Never race in a wetsuit for the first time.

Pacing Feels Very Different

Pool swimmers often pace by:

• Length count

• Clock times

• Structured intervals

Open water pacing relies more on feel.

There are:

• No split times every 25m

• Fewer pacing references

• More environmental changes

One of the biggest race-day mistakes?

Starting too hard.

Many nervous triathletes sprint the first few hundred metres.

Heart rate spikes.

Breathing becomes difficult.

Panic follows.

Instead:

Start steady. Settle. Then build rhythm.

Smooth swimming is usually faster swimming.

Open Water Is More Mental

Perhaps the biggest difference is psychological.

The pool feels safe and predictable.

Open water can feel overwhelming.

Common fears include:

• Deep water

• Limited visibility

• Contact with swimmers

• Cold temperatures

• Panic

This is normal.

Confidence grows through exposure.

The best way to improve open water confidence is gradual practice.

Start:

• Small

• Calm

• Supported

Confidence builds quickly with repetition.

At Frederick Webb Triathlon, we often coach nervous swimmers who eventually become confident, calm open water athletes.

Can You Prepare for Open Water in the Pool?

Absolutely.

You can simulate many open water skills in the pool:

Continuous Swimming

Reduce stopping at walls.

Sighting Practice

Look forwards every 6–8 strokes.

Group Swimming

Practise close proximity with others.

Bilateral Breathing

Improve flexibility.

Pace Awareness

Learn to swim by feel.

But eventually:

You still need real open water practice.

There is no substitute for experience.

Which Is Harder?

The honest answer?

For most triathletes:

Open water feels harder initially.

But once confidence improves, many swimmers begin to prefer it.

Why?

Because open water often feels:

• More freeing

• Less repetitive

• More enjoyable

• More race-specific

Many athletes eventually find pool swimming harder mentally due to repetition.

Final Thoughts

Pool swimming and open water swimming may seem similar — but they require different skills.

Pool swimming develops:
✔ Technique
✔ Structure
✔ Fitness
✔ Precision

Open water develops:
✔ Confidence
✔ Adaptability
✔ Navigation
✔ Race readiness

The best triathletes become comfortable in both environments.

If you are preparing for triathlon, combining pool sessions with open water practice is one of the smartest things you can do.

At Frederick Webb Triathlon, we help athletes improve swim technique, gain confidence in open water, and prepare for race-day success through personalised coaching and open water swim support around Bath, Bristol, and globally online.

Want to feel more confident in open water and improve your swim performance? Get in touch with Frederick Webb Triathlon today.