“Sinky legs” are a common issue, especially for triathletes. Stronger lower-body muscles can make the legs heavier relative to the upper body, causing them to drop in the water.
Get Some Coaching Support
If swimming is your limiter or you’re relatively new to the sport, some focused feedback can make a big difference.
Options to consider:
Book a session or two with a poolside coach
Ask someone to video your stroke for self-assessment
Improving technique early will pay off long term and make swimming feel easier and more efficient.
Add Extra Swim Sessions (If You Can)
Time in the water is the most effective way to improve efficiency.
When extra swims help most:
During the Prep and Base phases of your plan
When your goal is improving comfort, balance, and technique
Even one additional swim per week can make a noticeable difference.
Key Factors That Cause Sinky Legs
Focus on identifying the main issue first. Trying to fix everything at once is rarely effective.
Head Position
A high head position pushes your legs down (like a seesaw)
Keep your head neutral, eyes looking down
Rotation
Poor rotation can cause your legs to drop, especially when breathing
Single-arm drills can help improve balanced rotation
Kick
A relaxed, rhythmic kick helps keep your body flat
Think about your toes just breaking the surface of the water
Catch
A strong catch helps support your body position
Sculling drills are great for improving this
What to Do Next
Identify the biggest cause of your sinking legs (coach feedback or video helps)
Choose drills that target that specific issue
Be patient and consistent
Check out our Swim Drills library and have a look at this article for more tips.
Patience and perseverance will win the day.
Copyright MyProCoach® Ltd © May 2018. All rights reserved
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