GOODSWIM
  • Home
  • About
  • Lessons
    • Lessons
    • Winter School Holiday Program
    • Bronze Medallion Training
    • Nipper Training
    • Active Kids Program
    • Gift Vouchers
  • FAQ
  • Contact/BOOK
  • Blog
  • Partners

GoodSwim Blog

Why Do Men Tend to Have Sinking Legs in Swimming?

23/12/2024

0 Comments

 
If you’ve ever watched a mixed group swim, you might have noticed a common pattern: men often struggle with keeping their legs afloat compared to women. This phenomenon isn’t just anecdotal—it’s rooted in science and anatomy. Let’s dive into why...
1. Differences in Body Composition
One of the primary reasons lies in the difference in body composition between men and women. Men typically have a higher percentage of muscle mass and lower body fat compared to women. Fat is less dense than muscle, which makes it more buoyant. Women’s bodies tend to have a slightly higher fat distribution in the hips and thighs, helping their lower body stay afloat more easily.
On the other hand, men’s denser muscles, especially in the legs, can act like anchors, pulling their lower body downward.
Picture
Picture
2. Center of Gravity
Men and women have different centers of gravity due to anatomical differences. Men’s center of gravity is usually higher (around the chest), while women’s is lower (closer to the hips). This affects balance and buoyancy in the water.

For men, the higher center of gravity can tilt the body downward, making it harder to maintain a streamlined, horizontal position in the water.
3. Flexibility Differences
Another factor is flexibility, particularly in the ankles and hips. Women tend to have greater flexibility in these areas, allowing for a more efficient kicking motion. Men, who often have tighter ankles and hips, may struggle to achieve the same fluidity, which can contribute to their legs sinking.
Picture
Picture
4. Swim Technique
While anatomy plays a significant role, technique also matters. A swimmer’s head and arm position greatly influence body alignment. If a man lifts his head too high or lets his arms drop during the stroke, it can create drag and push the legs downward.
Proper core engagement is also crucial. Many male swimmers rely too heavily on their arms for propulsion, neglecting the core muscles that help stabilize the body and keep the legs in line.

Solutions to Combat Sinking Legs
Fortunately, there are effective strategies to overcome sinking legs:
  • Focus on Body Position: Keep the head in a neutral position with the waterline at the forehead. Engage the core muscles to maintain a straight, horizontal line from head to toes.
  • Improve Kick Technique: Work on ankle flexibility and develop a consistent flutter kick. Use fins during training to practice proper leg movement.
  • Use Buoyancy Aids: Tools like pull buoys or swim snorkels can help men focus on alignment and build awareness of their body position.
  • Strengthen the Core: Incorporate core-focused exercises like planks and bridges into your dryland training to improve overall stability in the water.
  • Get Feedback: Seek advice from a coach or use video analysis to identify areas for improvement in your stroke and body alignment.

So, whether you’re training for your first ocean swim or looking to correct an inefficient stroke, remember that sinking legs are just a part of the journey and one you can overcome with the right approach.

​If you are looking to learn to swim or improve your swimming please contact me.
0 Comments

Swimming vs. Running: Are you in the 'running on ice' trap?

19/11/2024

1 Comment

 
When teaching kids and adults to swim, one of the most common misconceptions I see is the belief that faster arm movement equals faster swimming. It’s a natural thought – after all, in running, the faster your legs move, the faster you go. But swimming doesn’t work the same way.

Think about running on solid ground. With every step, your feet push off, propelling you forward. Now imagine trying to run on ice. Without traction, your feet would slide, and no matter how fast you moved your legs, you wouldn’t get anywhere quickly. Swimming works in a similar way.
Picture

In the water, your hands and arms act like your feet on the ground. To move efficiently, they need to find "traction" – or what we call a good hold on the water. If you rotate your arms too fast or pull too soon, it’s like slipping on ice: you’re expending a lot of energy but getting nowhere fast.

This is where many young swimmers run into trouble. Kids often think that flailing their arms as quickly as possible will make them faster. In reality, this approach creates more drag, disrupts their rhythm and leaves them exhausted without much forward motion.
Picture

So how do we teach kids to avoid the "running on ice" trap?
Start with Technique Over Speed
Learning to swim is about mastering control. Teaching kids to slow down and focus on their stroke allows them to feel the water and create an efficient pull. By extending their arms, catching the water properly and pulling with purpose, they can start to move with power and ease.

Glide Before You Go Fast
Encourage kids to lengthen their strokes and enjoy the glide. This helps them understand that swimming is about quality, not quantity. Once they’ve mastered efficient technique, speed naturally follows.
​

Practice Makes Powerful
It’s important to remind kids (and their parents!) that swimming is a skill developed over time. It’s about training the body to work with the water, not against it. The reward? More speed, less effort and greater confidence.
Learning to swim isn’t just about movement – it’s about mastering the art of traction in the water. By focusing on technique and understanding how to "grip" the water, young swimmers can build a strong foundation that sets them up for success, no matter how fast they dream of going.
Picture
A: Windmill arms  |  B: 3/4 catch  |  C: Catch up
3/4 catch stroke - perfect timing for efficiency and traction
Proper stroke timing is key in swimming. A 3/4 catch stroke, where one arm pulls as the other reaches forward, maximises efficiency and boosts distance per stroke (DPS). This smooth rhythm helps you swim faster with less effort.
This is often true for adults as well but they tend to have better buoyancy and control than kids and can grasp the understanding of the physics behind it more easily.
If you are looking to improve or correct your swim stroke for efficiency and speed get in touch today.
1 Comment

Recovery Phase in Swim Technique

4/11/2024

0 Comments

 
When it comes to refining your swimming technique, the way you move your arms over the water during the 'recovery phase' is more important than you might think.

​This phase – where your arms are moving back towards the front, after each stroke – isn't just a transition; it’s a crucial moment for setting up proper shoulder alignment and creating a streamlined, efficient form. 
Picture
Is your recovery phase looking like Nessy?
The shape of your arms over the water can influence everything from shoulder rotation to how smoothly you move forward. Correcting this part of your technique can lead to stronger, more effective strokes.
Setting Up for Efficiency
The recovery phase is the time when you set your body up for the next stroke. During this stage, leading with your wrist and keeping your elbow high sets a streamlined position that will help you maintain balance and rhythm, particularly in freestyle. When you reach forward with a high elbow and lead slightly with your wrist, you naturally open up your shoulder, which can prevent shoulder strain and reduce drag on your lead arm. This position also keeps your body rotation controlled and steady, making your stroke smoother.
Why "Wrist Before Elbow" Matters
During the recovery phase, the movement should feel relaxed and natural but it’s important to lead with your wrist before your elbow as you move your arm forward. This wrist-first position helps guide your hand into the water with minimal splash and drag, while also keeping your elbow up and away from the water surface. By maintaining this position, you’re creating a “fingertip entry” that helps your body roll naturally and keeps your forward reach more controlled and elongated, which contributes to better propulsion and efficiency in the water.
The Importance of Shoulder Position
The shoulder is a vulnerable joint in swimming, so proper form during the  recovery phase  can make a big difference in injury prevention. High elbows with relaxed shoulders will reduce strain by activating larger muscle groups like the lats and core, rather than overusing your smaller shoulder muscles. With proper alignment, your recovery phase not only feels smoother but also protects your joints from wear and tear over time.
Picture

The most important thing when working on your stroke is to go slow. Stroke correction is all about muscle memory, so it’s crucial to build proper form before you add speed. Many swimmers make the mistake of rushing through corrections, only to fall back into old habits when they try to pick up the pace. By practicing a wrist-first, elbow-second movement slowly and consistently, you’ll lock in this technique for a streamlined, effective stroke.
In short, start with wrist over elbow, refine your shoulder positioning, and take it slow. Mastering these elements first will make adding speed later feel natural and much more sustainable for long-term improvement.

A Quick Recap:
  1. Lead with Wrist Before Elbow – Let your wrist guide your arm during recovery, setting up a fingertip entry that’s gentle and efficient.
  2. Keep Shoulders Relaxed with a High Elbow – Protects your shoulders and aligns your body for maximum propulsion.
  3. Practice Slowly – Focus on technique over speed to reinforce good habits and prevent old ones from creeping back in.
Picture
The recovery phase isn’t about speed but precision. Taking the time to master these small adjustments will help you swim more efficiently, feel more in control and improve your endurance and speed over the long run.
0 Comments

Why Being Gentle Matters in Swim Coaching?

23/8/2023

1 Comment

 
Our primal survival instinct dominates our reactions, compelling us to fight when faced with danger. While this is helpful against bears, it's not ideal in water. Instinct treats putting your face underwater as a threat. This is true for advanced and elite swimmers too when exhaustion sets in.

​Overcoming this instinct isn't possible but we can manage it with confidence. Yet, real confidence isn't fuelled by forceful coaches or pushy parents.
Picture

For beginners:
Start with floating and easy breathing. Building a friendship with water matters first. Feeling its buoyancy boosts confidence and teaches relaxation. Jumping into all swim strokes overwhelms and risks failure.
Picture

Picture
For young swimmers:
Celebrate small victories and let kids enjoy swimming. Allow them to learn techniques gradually without pressure. In races, focus on enjoying the experience. Winning comes naturally when they're ready. True confidence makes great swimmers.
For advanced and elite swimmers:
Even experts can struggle if exhausted and stressed underwater. Instincts perceive danger. Tense muscles are less effective than relaxed ones, and controlled breathing beats uncontrolled.
What to do:
Prioritise technique over speed and winning. Your strong technique becomes a safety net, boosting confidence. Balancing hard training and enjoyment needs a skilled coach. Yelling and intense sets aren't effective. Understanding swimmers individually, knowing what builds or breaks confidence, is crucial.
Picture

Ultimately, the last bits of improvement don't come from the coach but from the swimmer's internal motivation, calmness and confidence, nurtured by the coaching environment.
Picture
In essence, the most important element of swim coaching is the holistic development of swimmers physically, mentally and emotionally. Coaches play a pivotal role in shaping not only their swimming skills but also their character, self-esteem and overall well-being. GoodSwim aims to provide the following:

Individualised Approach

Recognising that each swimmer has unique abilities, goals, and challenges. Tailoring coaching methods to meet the specific needs of each swimmer ensures optimal growth and progress.

Importance of Technique
Emphasising proper technique over speed, helping swimmers master fundamental skills, strokes, turns, and starts. A strong foundation in technique contributes to long-term success.
Motivation and Confidence
Instilling motivation and self-confidence in swimmers by celebrating their achievements, no matter how small and helping them set and achieve meaningful goals.
Positive Communication
Maintaining effective and positive communication to provide clear instructions, constructive feedback and encouragement that fosters trust and a positive learning environment.

Adaptability
Adjusting coaching methods as swimmers progress, ensuring that training plans remain relevant and challenging as skills improve.

A Lifelong Love for Swimming :)
1 Comment

Do you have a 'big paddle' in your freestlye stroke?

10/10/2022

0 Comments

 
Picture
Picture
We all have different body types and lengths, different levels of flexibility and mobility and different levels of strength and power. But we all have the same goal… swim fast but efficiently.

So what is the quickest way to move forward through water?
To move forward, we have to move a lot of water backward, simple!


So, if we create a big paddle area and pull it straight back, then that means more water gets pushed backwards, so you move forwards. There’s no side to side movement, no sweeping under the body, no lazy elbows.
​

Are your hands and arms sliding through the water without much effect, not engaging the water with the correct movement to feel the resistance of the water against your hand and forearm (your big paddle)?

The first element of your catch is not actually your hand…  the first thing is your elbow pushes slightly out to the side to allow your hand and forearm to push down on the water, keeping the elbow high to get the vertical forearm position. From here you can feel the resistance as you push back down the side of the body, your lats should start to activate and increase the power.

Also, by holding the front recovery arm in place until the stroking arm is just about to enter the water provides constant momentum and helps with stability at the start of your catch phase. Your leading arm should only pull down as the other one comes over your shoulder to enter the water. 

Basics:
  • Your hand should be deeper than your elbow
  • Your hand should be inside the elbow (creating a power diamond)
  • Pull straight back down the side of your body (can use I stroke or elongated S stroke)
Picture
The key to swimming efficiently is to make the water work with you. By fine tuning your technique, being relaxed, getting your body position right and reducing resistance you will go faster.

For more tips on improving your swim technique contact me and book in for a stroke correction session.
0 Comments

THEMAGIC5 - do they live up to the hype?

19/8/2022

0 Comments

 
Picture
I swim a lot, obviously, it’s my job. Like everyone else I hate it when my goggles leak so I looked online for ‘better fitting goggles’. I ended up at Magic 5.
What makes Magic 5 special is they are custom 3D-printed to fit your face. Yup, you scan your face with an app and they make the google sockets to fit your face. Your custom goggles get posted to you and a few weeks later they arrive on your doorstep ready for your next swim. Magic!

I chose the Black Magic Mirror Silver goggles to combat that morning glare at sunrise but in hindsight not the best allround choice for me as the lens is too dark when looking underwater and not the best on those overcast or early mornings. My next pair will be clear so then I have a choice between them depending on light and activity.
Picture
Pros:
  • Very comfy
  • No need to adjust them
  • No leaking 
  • No big rings around my eyes after my swim, the eye piece is custom to your face
  • They come with multiple nose bridge clips so you can swap them out if the nose isn't quite right
  • They come in a hard case so they are protected when you pop them in your bag or in the car
  • Free shipping worldwide.
Picture
Cons
  • Price - These aren’t the cheapest goggles on the market but they are not the most expensive either. Considering I use them multiple times daily, they are an important piece of kit for my job
  • Fogging, unfortunately there isn't a google manufacturer in the world that has mastered the fogging issue but they are better than most of my recent pairs from other brands
My personal review:  
I really liked the comfortable fit and for that reason I will buy them again. I got in touch with the retailer and they have provided me with a discount code for my swimmers. They kindly sent me a free pair to test out, hence the above review.

If you are interested in trying the Magic 5 goggles for yourself then get in touch,
​I can give you the GoodSwim discount code and you get 35% off!

​If you are serious about your goggles, these are worth a go.

Happy swimming.
Linda
Picture
0 Comments

Can I get motion sickness when swimming?

1/8/2022

1 Comment

 
Picture

What causes motion sickness?

Motion sickness when swimming can be experienced when pool swimming but it’s more common in open water, especially the ocean. The ocean has more movement and on those days when water is choppy and bumpy, there is an increased chance of motion sickness.
‘Your brain receives signals from motion-sensing parts of your body: your eyes, inner ears, muscles and joints. When these parts send conflicting information, your brain doesn't know whether you're stationary or moving. Your brain's confused reaction makes you feel sick.’

​When a swimmer is in bumpier conditions than they are used to, they tend to lift their heads up more to both breath and sight. Also the increased movement of sighting can also lead to possibly swallowing water or panic, both of these increase the likelihood of sea motion sickness.

Picture
What to do if you are caught out by sea motion sickness whilst swimming?

‘Stopping the cause of motion sickness is the best way to stem its flow. If you’re near the shoreline, get out, stop any movement, keep warm, lie down, close your eyes and take deep breaths. Try to focus on something other than the feeling.
Picture
However, it often sets in whilst in deeper water when we can’t go back to shore immediately. In this case stop, try and focus on something static such as a landmark or the sea bed. Try as best you can to calm your breathing and divert your mind, rather than focusing on the nausea. Talk to your buddy, think hard about something else or sing a song.’
If you struggle with motion sickness then maybe ease yourself into swimming in different conditions. Ocean pools can be useful for this for safety reasons. The ocean pools are affected by the tides and on high tide can get quite bumpy with water spilling into the pool from the surf therefore a lot of water moving around. Swim a little and often in different conditions to acclimatise your body to the movement of the water. Keep a calm rhythm with your breathing, keep movement and sighting to the minimum with a good head position looking down. When ocean swimming you never know when the conditions can change.

Motion sickness can happen with any water activity, not just swimming so ALWAYS buddy up and know your limits.

Picture
Have you suffered from motion sickness whilst swimming?
1 Comment

Top 10 tips...

4/3/2022

0 Comments

 
Picture
​If you find just breathing is holding your swimming back... check out this step-by-step guide that shows you the technique you need to allow you to breathe efficiently. 

Here's my top 10 tips...

1. Make sure to rotate your body side to side when swimming freestyle, this makes it easy to get your face out for a breath.

2. Be relaxed in the water, being tense uses a lot of energy and and limits your flow.

3. Always exhale underwater and inhale over the water.

4. Do not lift your head up for a breath, instead just roll your face out of the water to the side.

5. Do not hold your breath for too long, breathe every 3 or 2 strokes. You should be breathing all the time, not waiting until you need a breath.
Picture
Picture
Picture
6. Try to keep one ear in the water when breathing, this will make sure you remain streamline and do not lift your head.

7. Make sure to leave your arm out in front gliding forward while breathing, this will help forward movement and prevent sinking.

8. If you only breathe on one side, practice breathing on both sides every now and again to help balance the body.

9. Before you get in the pool, take some large breaths in and out to stretch out your lungs, this will make it feel easier to breathe when you are swimming.

10. If you are struggling contact me and I can work with you.
Picture
Picture
Make sure to leave your arm out in front gliding forward while breathing, this will help forward movement and prevent sinking.
​Learning how to breathe is the basic fundamental of swimming.
0 Comments

You have to slow down before you speed up!

12/10/2021

0 Comments

 
Picture
When swimmers come for stroke correction the first thing they say is I am too slow, I want to swim faster.​

Firstly, my swimmers have to swim a lap without any instruction so I can see where their technique is at, my first comment will most likely be… OK now swim back 50% the speed you just swam.

When I tell people to swim slow, they will slow down, almost pause over the water but they often still rush their arm through the underwater phrase, especially on their breathing arm. This is usually due to the lack of momentum keeping their bodies afloat and this can then often lead to a 'timing limp' in their stroke.

The best way to improve your technique is to slow down and be more aware of the small changes. If you rush through movements chances are you are not feeling the water and using it to your advantage. You have to learn to swim slow and find your stability and balance through your core to feel what makes you a strong swimmer.
Picture
Picture
My swimmers have to swim a couple of laps with a swim float / pull buoy between their knees because a lot of swimmers use their legs as stabilisers. 

​
The purpose of swim float / pull buoys is to create extra buoyancy for your hips and to bring your body position in line so you are more streamlined. This can help you to focus on the rest of your stroke, build core strength, slow down your stroke – and a whole host of other useful things to improve your overall swimming. 

Once your legs are together you become streamlined but then you become unstable so most swimmers struggle with other aspects of their swim stroke… rotation, stroke timing, arm alignment, breathing and co-ordination.

If you slow down your stroke to practise breathing elements or arm entry timing, especially as a beginner, your hips and legs can begin to drop through the lack of momentum. This will render the drill useless and encourage bad positioning. 
This is going to help you develop a better feel for the water, which will make it so much easier to develop a more effective and balanced freestyle. Freestyle technique video.
​
Find your balance, stability and strength slowly = stronger and faster through every stroke.
​
REMEMBER - You have to slow down before you speed up!

If you are looking to achieve a goal in your swimming get in touch and lets Get Swimming - [email protected]
0 Comments

Why do we use swim drills?

18/2/2021

0 Comments

 
​Drills isolate the problem, help correct the problem, help ingrain the correction.

Drills are a useful part of working on form and technique in your swim. By stepping away from just swimming up and down the pool, you can focus on elements of your stroke and add the correct movement and control. You then give your speed the chance to improve through making elements of your stroke stronger.

Many novice swimmers who are just starting to swim can only manage a few lengths without taking a break. To improve your swimming by just continuing to do 500 metre sets may get you faster over time but will always be limited by inefficient form, also ingraining bad habits which will prevent you from getting faster and more efficient.

BUT drills and swim aids are only a tool and should be used properly and specifically. They are not to be used over mindless laps, use them with purpose to improve form and help with speed and fitness. Make sure you know why you are doing that drill and what it is aiming to improve.

Drills build awareness of what your body is doing and how important different elements of your stroke affect your overall body alignment, strength and efficiency. 
Below is an example of the Fingertip Drag drill / Zip drill – Swim normal Freestyle dragging fingertips along the surface of water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.
While you are focusing on the movements and sensations experienced during drills, you will notice how you can be both relaxed and concentrated.

Swimming then becomes like a moving meditation in the water that can be enjoyable.
“don’t fight the water, work with it and feel the energy and flow.”

If you are looking to learn to swim or improve your technique and efficiency get in contact.
0 Comments
<<Previous

    Archives

    January 2025
    December 2024
    November 2024
    October 2023
    August 2023
    November 2022
    October 2022
    August 2022
    June 2022
    March 2022
    October 2021
    August 2021
    July 2021
    June 2021
    March 2021
    February 2021
    August 2020
    July 2020
    May 2020
    March 2020
    February 2020
    June 2019
    May 2019
    April 2019

    Categories

    All
    Breathing Technique
    Cabbage Tree Bay
    Cold Water Swimming
    Cole Classic
    Freestyle Kicking
    Learn To Swim
    Ocean Marine Life
    Ocean Swimming
    Stroke Correction
    Surf Paddling
    Surf Skills
    Surf Swimming
    Swim Goggles
    Swimming Drills
    Swimming Fitness
    Swimming Wetsuits
    Swim Programs
    Swim Wetsuits
    What Clients Say...

    RSS Feed

Home
About
Lessons
FAQ's
Gift Vouchers
Contact
Bronze Medallion Training
Blog
Partner Discounts
​
Disclaimer
Telephone: 0404 245 825
​email: [email protected]
Linda Goodwin - open water swimming instructor ABC radio interview
Picture
Picture

Website: Manly Mac Art 2019
  • Home
  • About
  • Lessons
    • Lessons
    • Winter School Holiday Program
    • Bronze Medallion Training
    • Nipper Training
    • Active Kids Program
    • Gift Vouchers
  • FAQ
  • Contact/BOOK
  • Blog
  • Partners