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.