Fixing Sinking Legs
Ever feel like your legs are sinking when you swim freestyle? Do you have to kick a lot to keep your legs from dragging on the bottom of the pool when you are swimming freestyle? Sinking legs when swimming freestyle is usually due to one of two things (or both):
Looking up or forward
Swimming with head too high: Try to always look straight down, with the very top of your head pointing where you want to go. Get a feel for the right position by standing as straight as you can, think very good posture, eyes looking forward. imaging a line going from the sky, through the top of your head, down your spine and down you legs to the ground. You want to establish that same line in the water and swim forward along it.
Your body acts like a playground see-saw or teeter-totter (that is, if you have a strong core, but that’s the second issue). One end goes too low, the other tends to go to high; if your head is high in the water, your feet will tend to go low, unless you kick a lot to keep them up. Your upper body will tend to stay high in the water because of air in the lungs and because you work to keep your head close enough to the surface of the water to get breathes. Sometimes swimmers have to kick a lot to keep their body up and aligned. Nothing wrong with kicking, but you will save a lot of energy if you can use your kick more for forward movement needs.
Practice looking straight down when swimming and sideways when you breath. Pay close attention to what you are see while you swim to help get hour head in alignment with the rest of your body. Think – good posture, straight line head to feet – while swimming.
Swimmer cannot maintain good swimming posture
Weak core muscles: You may need to get stronger in the core section of your body, your belly, back, and sides. If you are not strong in the middle of your body, you can’t hold your legs up, you fold around your belly and the legs sink. Any exercises you can do to strengthen your mid-section – all the way around, not just abs – should help.
Try to figure out if it is one, the other, or both head position and core strength. Once you know what to work on, you can get better at holding a good posture, legs up in the water, eyes looking down, top of your head leading the way while you swim!