Even after years in the pool, many swimmers hit a plateau—not because they lack effort, but because their technique holds them back. The freestyle stroke, though seemingly simple, is full of subtle mechanics. And if just one part is off—be it your body position, timing, or breathing—everything else begins to unravel.
Over the years, as a coach and swimmer, I’ve seen the same issues repeat across skill levels. The good news? These mistakes are totally fixable once you know what to look for.
Let’s dive into the seven most common freestyle mistakes I encounter and what you can do to correct them—so you can swim smoother, faster, and with less effort.
Mistake #1: Sinking Hips & Legs
One of the most common problems I see in the pool is swimmers dragging their legs like anchors. It usually starts with head position—too high—and a disengaged core.
What to do instead: Keep your head in a neutral position, eyes looking straight down. Tighten your core like you’re doing a plank in the water. I often have my swimmers use a snorkel so they can focus purely on balance without worrying about when to breathe.
Mistake #2: Crossing Over on Entry
If your hands cross the centerline when they enter the water, your body starts to snake. This isn’t just a style flaw—it creates serious resistance and wastes energy.
Fix it: Make sure each hand enters directly in front of your shoulder, not in front of your face. I recommend the Catch-Up Drill or Zipper Drill to build awareness and control.
Mistake #3: Breathing Too Late (or Lifting the Head)
Breathing should be natural, not a gasp for air. But I see swimmers either turning too late, lifting their heads too far, or holding their breath altogether. The result? Panic and poor rhythm.
Try this: Breathe earlier in the stroke cycle and keep one goggle in the water. Rotate your whole body to breathe—not just your neck. Practice side-kicking drills or one-arm freestyle with a snorkel to really dial it in.
Mistake #4: Dropped Elbows During the Pull
This is a silent speed killer. When your elbow drops below your hand, you lose that high-leverage “catch” that propels you forward.
How to fix it: Practice sculling drills and closed-fist freestyle. They force your forearms to get involved and give you a better feel for the water. I sometimes use paddles to exaggerate the movement and build awareness.
Mistake #5: Kicking from the Knees
This one’s easy to spot: lots of splash, but not much propulsion. An effective freestyle kick comes from the hips, not the knees.
What works: Vertical kicking drills and swimming with fins while focusing on ankle flexibility and straight-legged motion. I also like having swimmers do kick sets on their backs—it helps train proper posture and feel.
Mistake #6: Weak Core Engagement
If your body looks like it’s wobbling side-to-side down the lane, you’re not using your core enough. A strong core isn’t just for gym selfies—it stabilizes your stroke and keeps you streamlined.
My go-to fix: Add dryland planks and flutter kicks to your training. Then reinforce it in the pool with pull-buoy sets where you really focus on alignment.
Mistake #7: Overgliding or Pausing Between Strokes
Some swimmers overcorrect when learning technique drills and end up pausing mid-stroke. This kills rhythm and speed.
Solution: Swim with tempo. I like using the 3-3-3 drill—three strokes right arm only, then left, then both. It forces you to stay fluid while focusing on each movement phase.
🏁 Final Thoughts: Swim More Intelligently, Not Just Harder
Correcting freestyle mistakes isn’t about perfection—it’s about awareness and intention. Start small. Pick one area to work on each week. Add the right drill. Track how it feels. Watch a video of yourself if you can.
And remember: every stroke is an opportunity to improve. The water never lies.
If you’re serious about becoming a more efficient swimmer, start with these adjustments. I promise you—you’ll feel the difference within a few sessions.
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