Beginner Swimming Problems: Legs Sinking, Swallowing Water and Tiring Fast
Three common beginner problems, what you might notice, likely causes and what to ask your coach.
Short answer
Sinking legs, swallowed water and early tiredness are common for beginners and usually have a few likely causes. Work through them with your coach, who can see what is happening. Stop and rest if you feel unwell.
Legs sinking
What you notice: your hips and legs drop, and swimming feels like climbing uphill.
Possible causes: head held high, tense body, kicking from the knees, or breathing out too little so the chest stays buoyant but the body tilts.
Discussion point: ask the coach to check your head position and body line. In the shallow end, practise a supported float on the front, then on the back. See how to float and glide and streamline.
Swallowing water
What you notice: water in the mouth or nose when you breathe, or coughing mid-length.
Possible causes: breathing in too early, not breathing out underwater, lifting the head too high or too late, or waves from other swimmers.
Discussion point: practise steady bubbles, then a simple pattern of breathing out underwater and in at the surface at the wall. See breathing. If you cough hard or feel unwell, stop and tell the coach or a lifeguard.
Getting tired quickly
What you notice: you are out of breath after a few metres.
Possible causes: tense muscles, holding the breath, kicking hard or too big, rushing the arms, or trying to go too far too soon.
Discussion point: shorten the distance, rest at the wall, and slow down. Ask the coach whether your kick or breathing is costing the most effort. See pace for beginners and how often to swim.
An online guide cannot assess a swimmer
These are general possibilities. A coach who watches you swim can tell which applies. If you feel dizzy, faint, have chest pain or struggle to breathe, stop and get help. Seek medical advice for ongoing symptoms.
When to pause
- You feel panicky, cold or dizzy.
- The same problem repeats every lesson. Ask for a different approach.
- You are alone. Beginners should practise only in shallow, supervised water.
Common questions
Why do my legs sink when I try to swim?
Common contributors are a raised head, a tense body, and a weak or stiff kick. A coach can check your body line and head position.
Why do I keep swallowing water?
Often it is breathing in too early or not breathing out underwater. Practise steady bubbles at the wall with your coach.
Is it normal to get tired after a few metres?
For beginners, yes. Tension, held breath and rushing all use energy. Shorten the distance and rest at the wall.
Written by the Swim2u Swim School coaching team. Last reviewed 3 November 2026.