How Can I Stop My Legs From Sinking?

Coaching

'Sinky legs' is a common problem, particularly amongst triathletes where lower body musculature, and therefore mass, often wins over the upper body.

If swimming is your "limiter" or you are inexperienced, consider scheduling a session or two with a poolside coach to get some key areas/drills that you can work on. Alternatively, have someone video you for self-assessment. Developing your stroke with proper technique early will pay dividends later.

Extra Swims

Time in the water is the best way to improve your efficiency, making your swim easier and more enjoyable. If you have the time, adding extra swim workouts will help, particularly during the prep and base phases of your training plan. 

Key Factors

1. Head Position: Sinky legs can be caused by a head position that is too high in the water, head up - legs down (a bit like a seesaw).
2. Rotation: Poor rotation can also lead to your legs dropping as you have to raise your head each time you breathe, to help with this perform the single-arm drill.
3. Kick: Focus on your kick to achieve a natural and efficient rhythm that will help you stay flat in the water. Think of your toes just breaking the surface with each kick.
4. Catch: Your catch also helps keep you flat on the water, choose sculling drills to improve this.

Identify what you think is the most significant factor for your legs to be sinking (from self-assessment video or coach advise) and focus on drills to improve that. Trying to correct too much all at one time can be less effective.

Check all our Swim Drills and have a look at this article for more tips.

Patience and perseverance will win the day!

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