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5 Tips for Fixing Sinking Legs During Your Triathlon Swim

Updated: Mar 25

SBR Fun Club Tri Swim Clinic
SBR Fun Club Tri Swim Clinic

Introduction Triathlon Swim Tips

Swimming is a crucial part of a triathlon race, and every triathlete strives to swim efficiently to save their energy for the cycling and running legs. However, sinking legs can hamper your performance, cause drag, and slow you down. If you experience sinking legs during your triathlon swim, don't worry. In this blog post, we'll share five triathlon swim tips to help you fix sinking legs and improve your triathlon swim with drills.

Tri Swim Tip #1 - Improve Your Body Position

One of the primary reasons for sinking legs is poor body position. To improve your body position, keep your head down, and look forward slightly, keeping your neck in line with your spine. Also, engage your core muscles, and keep your hips high in the water. This will help you maintain a horizontal position in the water, reducing drag, and preventing your legs from sinking.

Tri Swim Tip #2 - Use Your Legs Efficiently

Using your legs efficiently can also help you prevent sinking legs. Focus on using your legs to provide propulsion instead of just keeping them afloat. Use a flutter kick technique, keeping your legs straight and close together, with a slight bend at the knee. This technique will help you maintain momentum and reduce drag, which will prevent your legs from sinking.

Tri Swim Tip #3 - Increase Your Upper Body Strength

Another effective way to fix sinking legs is by increasing your upper body strength. When you have a strong upper body, you can maintain proper body position, reduce drag, and propel yourself forward more efficiently. Incorporate upper body exercises such as pull-ups, push-ups, and rowing into your training regimen to help build upper body strength.

Tri Swim Tip #4 - Practice Breathing Techniques

Improper breathing techniques can also cause sinking legs. When you exhale underwater, you create a downward force that can cause your legs to sink. To prevent this, practice breathing techniques that allow you to exhale above the waterline. You can also try bilateral breathing, where you breathe on both sides, to help balance your stroke and maintain proper body position.

Tri Swim Tip #5 - Consider Wearing a Wetsuit/Buoyancy Short

Finally, if sinking legs continue to be a problem, consider wearing a wetsuit short during swim training. A wetsuit lava shorts provides extra buoyancy, which can help keep your legs afloat and maintain proper body position both in the pool and for open water swims. Additionally, a full wetsuit can help reduce drag, making it easier to swim efficiently in open water in wetsuit legal races.


In conclusion, sinking legs can be a frustrating issue for triathletes, but there are ways to fix it. By improving your body position, using your legs efficiently, increasing your upper body strength, practicing breathing techniques, and considering wearing a wetsuit, you can fix sinking legs and improve your triathlon swim performance. Remember to incorporate these tips into your training regimen, and you'll be swimming like a pro in no time.


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