Freestyle swimming mistakes rarely look dramatic. A slightly lifted head, a crossed hand entry or a delayed exhalation may seem insignificant, but each error can increase resistance, disturb rhythm and make swimming much more tiring than it needs to be.
Many swimmers respond by pulling harder, kicking faster or improving their fitness. That may increase speed temporarily, but it does not remove the technical problem. The swimmer simply spends more energy overcoming avoidable resistance.
This guide explains the most common freestyle swimming mistakes, how to recognise them and the drills and technique cues that can help you correct them.
The most common freestyle mistakes are looking forward, holding the breath, lifting the head to breathe, crossing the centre line, dropping the elbow during the catch, overgliding and kicking excessively from the knees. Correct one problem at a time, practise the improved movement at an easy speed and then gradually transfer it into normal and faster swimming.
Why small freestyle mistakes matter
Swimming is different from running and cycling because the athlete moves through water rather than air. Water creates substantial resistance, making body position and alignment central parts of performance.
A swimmer can therefore become faster in two broad ways:
- Produce more useful force against the water
- Reduce the resistance slowing the body down
Technique errors often affect both. A lifted head increases drag while also disturbing the catch. A crossed hand entry creates side-to-side movement while making it harder to apply force in a stable direction.
The objective is not to create a textbook stroke that looks identical to every other swimmer. The objective is to remove movements that waste energy, increase resistance or prevent you from maintaining a sustainable rhythm.
Common freestyle mistakes at a glance
| Mistake | What it causes | Primary correction |
|---|---|---|
| Looking forward | Low hips, neck tension and additional drag | Look downward with a long, relaxed neck |
| Sinking legs | A larger frontal area moving through the water | Improve head position, balance and kick control |
| Crossed hand entry | Side-to-side movement and shoulder stress | Enter the hand in front of its own shoulder |
| Overreaching | Shoulder collapse and an unstable catch | Extend forward without reaching inward |
| Holding the breath | Air hunger, tension and rushed breathing | Exhale gradually while the face is underwater |
| Lifting to breathe | Sinking hips and interrupted rhythm | Rotate the head with the shoulders |
| Poor body rotation | A restricted recovery and weaker pull | Rotate the shoulders and hips together |
| Dropped elbow | Limited forearm pressure and weak propulsion | Support the elbow while setting the catch |
| Pressing downward | The body rises briefly without moving efficiently forward | Direct pressure predominantly backward |
| Overgliding | Dead spots and repeated loss of momentum | Begin the next catch before speed falls excessively |
| Tense recovery | Early shoulder and arm fatigue | Relax the hand and forearm above the water |
| Knee-driven kick | High energy use and additional resistance | Initiate a compact kick from the hips |
Body position and alignment mistakes
1. Looking too far forward
Looking toward the end of the pool extends the neck and raises the head. When the front of the body rises, the hips and legs commonly move lower in the water.
The swimmer then presents a larger surface to the water and must use more energy to maintain the same pace.
Head lifted forward
The eyes look toward the wall, the neck shortens and the hips begin to sink.
Head neutral
The eyes look mostly downward and the neck remains long, allowing the body to balance closer to the surface.
How to fix it
- Look mostly toward the bottom of the pool
- Keep the neck long rather than forcing the chin into the chest
- Use the black line for direction without lifting the entire head
- Briefly look forward only when approaching the wall
Imagine that the back of your head is connected to your spine. Allow the head to travel with the body instead of leading the body through the water.
2. Allowing the legs to sink
Sinking legs are often treated as a kicking problem, but the cause may begin much farther forward. Head position, breath-holding, poor trunk balance and a wide kick can all push the lower body downward.
Kicking harder may raise the legs temporarily, but it can also hide the underlying problem while increasing energy use.
The lower the hips and legs sit, the more water the swimmer must move around the body.
How to fix it
- Correct the head position before increasing the kick
- Keep light tension through the trunk without becoming rigid
- Allow the upper chest to settle gently into the water
- Keep the kick narrow and close to the surface
- Exhale underwater instead of holding tension in the chest
A wetsuit may improve lower-body buoyancy, but it should not replace good alignment. Continue practising body position during normal pool swimming.
3. Crossing the centre line
A crossed entry occurs when the hand enters directly in front of the head or moves toward the opposite side of the body.
This can make the body snake from side to side, reduce stability and place the shoulder in a less comfortable position.
How to fix it
Imagine two parallel tracks extending forward from the shoulders. Each hand enters and extends along its own track.
- Right hand enters in front of the right shoulder
- Left hand enters in front of the left shoulder
- The fingertips extend forward rather than inward
Swim slowly while deliberately entering slightly wider than normal. A shoulder-width entry may initially feel unusually wide if you normally cross the centre line.
4. Overreaching at the front
A long stroke can be efficient, but attempting to reach as far as physically possible may cause the shoulder to collapse inward, the hand to cross the centre line or the body to lose stability.
Useful length comes from body rotation and forward extension, not from forcing the arm beyond a controlled position.
Extension lengthens the body while preserving alignment and shoulder control. Overreaching sacrifices that control in an attempt to make the stroke artificially longer.
How to fix it
- Enter the water before fully straightening the arm
- Extend beneath the surface instead of reaching over the water
- Keep the shoulder connected rather than collapsing toward the ear
- Begin the catch from a stable position
Breathing and rotation mistakes
5. Holding the breath underwater
Breath-holding is one of the main reasons an easy swimming pace can feel disproportionately difficult.
When the swimmer waits until the head turns before exhaling, the short breathing window must be used for both exhalation and inhalation. Carbon dioxide also accumulates, creating a strong sensation of air hunger.
How to fix it
Begin releasing air after the face returns to the water. The exhalation can be steady or become slightly stronger immediately before the next breath.
- Relax the jaw and neck
- Exhale through the nose, mouth or both
- Use the surface breathing window primarily to inhale
- Slow down if breathing remains rushed
Exhale while the face is underwater. Inhale when the mouth reaches the air.
6. Lifting the head to breathe
Breathing should fit into the body rotation. When the swimmer lifts the head forward and upward, the hips commonly sink and the leading arm may press downward for support.
This creates a chain reaction: the head rises, the lead arm collapses, the legs sink and the breath becomes rushed.
How to fix it
- Rotate the head with the shoulders rather than lifting independently
- Keep the lower side of the face close to the water
- Look slightly sideways and backward instead of toward the ceiling
- Allow the mouth to reach the air without exposing the entire face
Imagine breathing inside a small pocket of air beside the shoulder. Turn only as far as necessary to clear the mouth.
7. Returning the head too late
Some swimmers remain turned toward the breathing side until the recovering hand has almost entered the water.
This delays the next stroke, encourages a crossed entry and can make the body rotate excessively.
How to fix it
Begin returning the face to the water as the recovering arm travels forward. The head should normally be close to neutral before the hand completes its entry.
Breathe, return and then enter. Avoid following the recovering hand with your eyes.
8. Rotating too little or too much
Freestyle requires rotation around the long axis of the body. Swimming completely flat restricts the recovery and makes breathing more difficult. Rotating excessively can create pauses and instability.
Flat swimming
The recovery feels crowded, the shoulder works harder and the swimmer may lift the head to breathe.
Excessive rolling
The body loses stability, the stroke pauses and the legs may separate to regain balance.
How to fix it
- Rotate the shoulders and hips as one connected movement
- Avoid rotating only the head or twisting through the lower back
- Use enough rotation to clear the recovery and support breathing
- Return smoothly instead of pausing on the side
Use the six-kick switch drill. Balance briefly on one side, take one controlled stroke and rotate to the other side while keeping the head and spine aligned.
Catch and pull mistakes
9. Dropping the elbow during the catch
The catch establishes pressure on the water before the pull. A dropped elbow occurs when the elbow moves backward or downward before the hand and forearm have formed a useful surface.
The swimmer then relies mostly on the hand rather than using the larger surface of the hand and forearm together.
An early vertical forearm means that the forearm begins moving toward a more vertical position while the elbow remains supported. It is a direction of movement rather than one identical position for every swimmer.
How to fix it
- Extend into a stable position before pulling
- Allow the fingertips to angle slightly downward
- Keep the elbow closer to the surface than the hand
- Feel pressure across both the palm and forearm
Shoulder mobility and anatomy vary. Do not force an extreme elbow position or continue through shoulder pain. The catch should feel controlled rather than compressed.
10. Pressing the water downward
Some swimmers begin the pull by pushing the hand directly toward the bottom of the pool. This may lift the upper body briefly, but it produces limited forward propulsion and may contribute to sinking legs.
The objective is to direct pressure predominantly backward so the body moves forward past the hand and forearm.
How to fix it
- Set the catch before accelerating the hand
- Think about moving water toward the feet
- Avoid using the lead arm to support a lifted breathing position
- Maintain pressure through the middle of the pull
Front sculling can improve awareness of pressure across the hand and forearm. Use small controlled movements and prioritise feel rather than speed.
11. Overgliding between strokes
A deliberate pause at the front of the stroke may feel smooth, but it can cause speed to fall between every arm action.
The swimmer must then repeatedly accelerate the body instead of maintaining continuous momentum.
Signs that you may be overgliding
- The stroke repeatedly stops and starts
- Both hands almost meet at the front
- The lead arm waits passively for the recovering arm
- Your stroke count is low but your pace does not improve
- You feel a noticeable loss of momentum between pulls
How to fix it
Begin setting the catch before the recovering hand has completely finished its entry. The exact timing depends on speed and swimming style, but the lead arm should not remain passive until momentum disappears.
Fewer strokes per length are not automatically better. Efficient swimming balances useful stroke length with enough stroke rate to maintain momentum.
12. Using a tense arm recovery
The arm recovery occurs above the water and creates no direct propulsion. Muscling the arm forward wastes energy and can make the shoulder and upper arm fatigue early.
How to fix it
- Allow the elbow to lead the recovery
- Relax the hand, wrist and forearm
- Move the arm forward over its own side
- Avoid swinging the hand across the head
A high-elbow recovery is useful for many swimmers, but it is not the only acceptable style. Shoulder mobility, swimming speed and open-water conditions can change the appearance of the recovery.
Freestyle kicking mistakes
13. Kicking excessively from the knees
A knee-driven kick resembles cycling or running underwater. The knees move downward, the lower legs leave the streamlined body line and resistance increases.
The kick should begin primarily at the hips and travel through relaxed knees and ankles.
How to fix it
- Initiate the movement from the upper thigh
- Keep the knees soft rather than completely locked
- Allow the ankles and feet to remain relaxed
- Keep the kick narrow and close to the surface
Streamlined kicking, side kicking and short periods of vertical kicking can help you feel a more compact movement initiated from the hips.
14. Kicking too hard during every swim
A powerful six-beat kick can support sprint swimming, but it also requires considerable energy and oxygen. It is not necessary for every steady swim or long-distance triathlon effort.
Distance swimmers often use a lighter two-beat or four-beat rhythm to support alignment and rotation while conserving energy.
During steady triathlon swimming, the kick often contributes more to balance, rhythm and body position than to direct propulsion. Increase it selectively when accelerating, approaching a buoy or preparing to exit the water.
How to identify your biggest freestyle mistake
Technique can be difficult to evaluate based only on feel. A movement that feels natural may simply be a habit you have repeated for a long time.
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Record your stroke
Film several lengths from the side and front. Underwater footage is useful when available, but normal pool-deck video can still reveal head position, hand entry, rotation and kick width.
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Find the earliest problem
Look for the mistake that begins the chain reaction. Sinking legs may be caused by lifting the head, while a wide kick may be compensating for a crossed hand entry.
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Choose one correction
Select one clear priority rather than trying to control the head, breathing, kick, rotation and catch simultaneously.
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Use one drill and one cue
Match a specific drill with a short instruction such as “look down”, “enter at shoulder width” or “exhale underwater”.
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Transfer it into full swimming
Follow each drill repetition with normal freestyle while maintaining the same technical focus.
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Reassess with video
Record the stroke again after several sessions and compare the movement, not only the pace.
Useful drills for correcting freestyle mistakes
| Drill | Main focus | Useful for correcting |
|---|---|---|
| Side kicking | Balance and controlled rotation | Sinking legs, poor alignment and excessive head movement |
| Six-kick switch | Connected hip and shoulder rotation | Swimming flat or rotating excessively |
| Front sculling | Pressure across the hand and forearm | Dropped elbows and an ineffective catch |
| Fist drill | Forearm awareness | Relying only on the hand during the pull |
| Single-arm freestyle | Entry, catch, rotation and breathing timing | Crossing over and lifting the head |
| Wide-entry freestyle | Shoulder-width hand placement | Crossing the centre line |
| Vertical kicking | Hip-driven kick and ankle relaxation | Kicking excessively from the knees |
| Stroke-rate swimming | Continuous rhythm | Overgliding and long dead spots |
Do not add drills simply to make the session look technical. Each drill should address a specific problem and should be followed by normal freestyle so the improved movement transfers into the complete stroke.
Example freestyle technique session
The following session uses short drill repetitions followed by normal swimming. Adjust the distance and recovery to match your current ability.
Technique preparation
- 300 m relaxed freestyle
- 4 × 50 m side kick into freestyle
- 4 × 50 m front scull into freestyle
- 4 × 25 m build gradually
Technique under load
- 8 × 100 m controlled with one technical cue
- 6 × 50 m gradually increasing speed
- 200–300 m relaxed cool-down
Rest long enough to maintain control. The purpose is not to complete the session as quickly as possible, but to preserve the corrected movement as the pace gradually increases.
What your swimming problem may indicate
My legs keep sinking
Check whether you are looking forward, lifting the head to breathe or holding your breath. Correct those issues before simply kicking harder.
I become breathless quickly
Slow down and begin exhaling underwater. Use more frequent breaths instead of forcing an every-three-stroke pattern.
My shoulders fatigue first
Reduce tension during the recovery, check for a crossed entry and avoid pressing the lead arm downward while breathing.
I swim from side to side
Look for a crossed hand entry, excessive head movement, unequal rotation or a wide stabilising kick.
I cannot feel the water
Use sculling and fist drills to improve awareness of pressure across the hand and forearm before accelerating the pull.
I look smooth but remain slow
You may be overgliding or using too little stroke rate. Preserve alignment while reducing long pauses between arm actions.
How long does it take to correct freestyle technique?
Simple corrections can produce an immediate improvement. Looking downward, beginning the exhalation earlier or entering the hand slightly wider may feel better within one session.
More complex changes involving the catch, rotation and stroke timing may take several weeks or months to become automatic.
A new movement may initially feel slower because it requires conscious control. Evaluate progress through several indicators rather than pace alone.
- Lower perceived effort at the same pace
- More consistent splits across longer repetitions
- Less tension in the neck, shoulders and arms
- Calmer breathing at an aerobic effort
- Improved alignment visible on video
- The ability to maintain technique for longer distances
The complete Freestyle Swimming Guide explains the body position, breathing, rotation, catch, pull, recovery and kick in more detail.
Frequently asked questions
What is the most common freestyle swimming mistake?
Poor head position is one of the most common mistakes. Looking too far forward can cause the hips and legs to sink, increasing resistance and making breathing and kicking less efficient.
Why do my legs sink when swimming freestyle?
Common causes include lifting the head, holding the breath, poor body balance, rigid ankles and a wide or ineffective kick. Kicking harder is not always the correct solution.
Why do I get tired so quickly when swimming freestyle?
You may be swimming too hard, holding your breath, kicking excessively or creating too much resistance through poor alignment. Slow down and focus on relaxed breathing and body position.
Should I breathe every two or three strokes?
Both patterns can work. Breathing every two strokes provides more frequent air, while breathing every three alternates sides. Do not force a restrictive pattern that makes you excessively breathless.
How do I know if I am crossing my hand entry?
Front-view video is the easiest method. Other signs include swimming in a zigzag, excessive side-to-side movement and one hand repeatedly entering in front of the head.
What causes a dropped elbow in freestyle?
A dropped elbow may result from pulling too early, pressing downward, limited shoulder control or a lack of awareness of pressure across the forearm. Sculling and controlled catch drills can help.
Is a low stroke count always better?
No. A low stroke count may reflect good distance per stroke, but it can also indicate overgliding. Efficient swimming balances stroke length and stroke rate without large losses of momentum.
How many freestyle mistakes should I correct at once?
Focus on one main correction at a time. Trying to consciously control every part of the stroke usually creates tension and makes it difficult to learn a new movement.
Can I improve freestyle technique without a coach?
Yes. Video analysis, purposeful drills and consistent practice can produce meaningful improvements. A qualified coach can still help identify the underlying cause of a problem more quickly.
Are freestyle mistakes different in open water?
The fundamental mistakes are similar, but open water adds sighting, waves, contact and navigation. Swimmers may need a slightly higher stroke rate and a recovery that clears the surface more reliably.
Final thoughts
Most swimmers do not need to rebuild their entire freestyle stroke. They need to identify the small number of errors creating the greatest amount of drag, tension or disrupted breathing.
Start with the earliest problem in the movement chain. Correct the head before forcing the kick, correct the breathing position before changing the pull and correct the hand entry before trying to stabilise side-to-side movement.
Practise the improved movement slowly, transfer it into normal freestyle and gradually learn to maintain it at higher speeds and over longer distances.
The best technical correction is not the one that makes one length look perfect. It is the one you can repeat with relaxed breathing and controlled effort throughout the complete swim.
