6 Common Mistakes When Freestyle Swimming And How To Fix Them

Freestyle swimming is one of the most used strokes in pools around the world. Often called “front crawl”, it is the fastest stroke swimmers use in races. However, many swimmers, beginner or experienced, make common swimming mistakes that slow them down, cause fatigue, or even lead to injuries. In this article, we will look at what these mistakes are, why they happen, and how you can fix them to swim better, smoother, and faster.

Whether you are trying to swim faster or simply improve your comfort in the water, these insights will help you.

Why Freestyle Technique Matters

Freestyle is powerful, efficient, and widely used. But if your technique isn’t right, you’ll waste energy, go slower, or even risk swimming injuries. For example, studies show errors in hand entry, elbow drop, and head position are common among swimmers of all levels.

Also, if you focus only on speed without good form, you might struggle with fatigue and poor performance. Good form means you use your energy well, glide through the water, and pull with power. Many coaches call this “efficiency”. By addressing errors early, you set a strong foundation for long-term improvement.

Here’s a fun side note full of swimming fun facts: Did you know that the front crawl kick contributes less to forward speed than your arm pull? It’s true. Most of your propulsion comes from your arms and body rotation.

So improving your stroke and body position often gives greater gains than just kicking harder.

Mistake #1: Poor Body Position

One of the biggest mistakes in freestyle is incorrect body position. When your body is too low in the water, or your head is high, your legs drop, and you hit more drag. This slows you down and adds work.

Here are specific errors:

Head too high: Looking forward instead of down causes your hips and legs to sink.
Legs too deep: If your body isn’t horizontal, you push more water down than forward.
No streamline: At push-offs and turns you should be straight and narrow, but many swimmers are not.

How to Fix It

Keep your head neutral: Look at the bottom of the pool about 2–3 m ahead, not at the wall.
Hips high: Imagine your hips gliding just under the surface.
Streamline off the wall: After you push off, stretch your arms, cross your hands, point your toes and keep your head down for several metres.
Use short drill sets: For example, swim 25 m with a pull buoy so your legs float higher and you feel the correct position.

When you correct body position, you’ll find your stroke becomes smoother and you use less effort.

Mistake #2: Incorrect Breathing Technique

Breathing is key in freestyle. Holding your breath, lifting your head too early or turning without body rotation are common errors. These mistakes not only slow you, but can throw off your rhythm.

Common errors include:

Lifting the head high while breathing → it drops your hips and risks drag.
Breathing too often or randomly → skipping breath pattern messes your rhythm.
Turning your head only, not the body → causes shoulder strain and uneven stroke.

How to Fix It

Rotate your body: Turn your body as you breathe, not just your head.
One goggle in, one goggle out: This posture promotes minimal head lift.
Exhale underwater: Blow bubbles while your face is in the water, then inhale when you turn to the side.
Practice bilateral breathing: Breathe every three strokes (for example) to make your stroke more balanced.
Use a relaxed rhythm: Try slower sets where you focus on smooth breathing first, then increase pace.

Good breathing helps you maintain steady forward motion, reduces struggle and lets you swim longer.

Mistake #3: Incorrect Arm Entry and Pull

Your arm action in freestyle is the main source of forward motion. Mistakes here are common and affect speed and efficiency.

Some frequent errors include:

Hand crossing over midline: Hands should enter near shoulder width, not cross over.
Arm pulling straight down: This wastes effort. The pull should go backward.
Dropping the elbow too low: This reduces surface area against water and weakens your stroke.
Recovering arm too low or wide: This can strain shoulders and slow you.

How to Fix It

Mind your hand entry: Aim to enter the water just in front of your shoulder, fingers first.
High-elbow catch: As your hand enters, bend your elbow and aim to pull using your forearm and palm like a paddle.
Finish the pull near your thigh: Ensure your arm goes all the way back before recovery.
Recover relaxed: Keep your arm loose above water, not overly high, and re-enter quickly.
Use drills: Example drills: fist drill (swimming with fists to feel forearms), single-arm drill, pull-buoy set.

When your arm entry and pull improve, you will feel yourself gliding further with each stroke and can start to be a better swimming more smoothly.

Mistake #4: Over-Kicking or Wrong Kick Technique

Many swimmers think the kick drives freestyle forward a lot, but in truth the kick supports body position and rotation. Kick errors are very common.

Typical mistakes:

Kicking from knees: Knees bending too much rather than using the hips.
Wide or heavy kick: Big kicks splash and waste energy.
Poor foot flex: Toes not pointed, ankles weak.
Over-kicking at expense of arms: When you try to kick more to compensate for weak pull, you often go slower.

How to Fix It

Kick from hips: Think of a gentle ankle flick, not a big knee bend.
Keep legs close: Feet together, toes pointed, gentle rhythm.
Use ankle flexibility work: On land, try pointing and flexing your feet to improve range.
Integrate kick sets: For example short kick with board, 25 m at moderate pace, focusing on form.
Balance arm and leg work: Make sure your pull remains strong; don’t rely solely on kick.

Correcting kick technique means you waste less energy and can swim more efficiently with better freestyle kick technique.

Mistake #5: Poor Timing And Rhythm

Swimming isn’t just a series of arms and legs; it’s about how they all work together. Poor timing means wasted effort and slower swim.

Examples of poor timing:

Pull and kick out of sync: If you pull and kick at wrong time you lose momentum.
Too many short strokes: Taking lots of short strokes without gliding means inefficiency.
Resting too long or too little: In sets, mis-timing rest or pace causes fatigue.
Breathing and stroke mismatch: Breathing at wrong moment breaks your rhythm.

How to Fix It

Slow down and focus: Do an easy 50 m where you deliberately practise your stroke, kick and breathing timing.
Count strokes or use tempo: Try reducing strokes per length gradually.
Use rhythmic drills: Example: 4-count pull, 2-kick, 4-glide.
Record your swim or ask for coach feedback: Small timing flaws become visible this way.
Consistency over speed: First build rhythm, then increase pace.

When your timing improves your swim feels smoother and you expend less energy, making it easier to perform well.

Mistake #6: Ignoring Injury Risks And Overuse

Even though swimming is low impact, poor technique and training load can lead to swimming injuries especially in shoulders, knees, hips and ankles.

Some risk factors:

Shoulder pain from wrong entry or pull: Dropped elbows, thumbs first, or hand outside cause stress.
Knee or hip strain from bad kick mechanics: Kicking from the knees or rotating hips too little leads to problems.
Neck strain from lifting head too much: Over time this can cause pain and posture issues.
Training volume without recovery: Ignoring rest can lead to fatigue and overuse injuries.

How to Fix It

Warm up properly: Always have a 5-10 minute warm up before main sets.
Check technique regularly: Even good swimmers need form checks.
Include dryland exercises: Strength your shoulders, core, hips and ankles.
Balance training volume: Gradually increase rather than doing too much too soon.
Listen to your body: If something hurts, stop and adjust; don’t push through pain.

Maintaining technique and being aware of your body helps you stay healthy, swim longer, and reach goals without setbacks.

Putting It All Together: Practice And Drills

To fix these mistakes and improve your freestyle, you need consistent practice and targeted drills. Here is a simple structure you can follow:

Warm Up (10 minutes)

Easy swim, mixed strokes, relaxed breathing.

Technique Focus (15 minutes)

4 x 25 m drills: hand entry drill, catch-up drill, kick board free style kick, breathing side drills.

Main Set (20-30 minutes)

Example: 5 x 100 m freestyle at moderate pace focusing on form more than speed.
Rest 20-30 seconds between each.

Kick or Pull Set (10 minutes)

4 x 50 m pull buoys only (arms only) or board kicks focusing on proper kick.

Cool Down (5-10 minutes)

Easy swim, relax, stretch out.

Dryland Session (2-3 times per week)

Shoulder bands, ankle mobility drills, core stability work.

When you follow this structure and focus on the tips to get better at swimming, you make real progress over time.

Why Fixing Mistakes Helps You Swim Smarter

Improving your technique is not just about going fast. It’s about using less energy, enjoying the water, staying injury free and being able to swim longer distances. Good technique also builds your confidence.

If you want to swim faster, working on these foundational issues will get you there. Rather than chasing speed immediately, create good habits first and the pace will come naturally. Remember, even small changes, like lowering your head a little, or adjusting one stroke, can produce big gains.

The research on freestyle technique supports this: better alignment, better pull mechanics and better timing reduce drag and improve propulsion.

Conclusion On Common Mistakes In Freestyle Swimming

Addressing and fixing common mistakes in freestyle swimming makes a huge difference in how you feel and perform in the water. By improving your body position, breathing, arm action, kick, timing and injury awareness, you build a stronger and more efficient stroke. Over time, you will swim smoothly, with less effort and better results.

We at Swimhub are here to support your swimming journey. Whether you need technique help, drills or a coach who will guide you, our team is ready.

Frequently Asked Questions About Common Mistakes In Freestyle Swimming

What Are The Biggest Mistakes Beginners Make In Freestyle?

Many beginners look forward instead of down, kick too much or bend their knees too far, and lift their head high while breathing. These errors cause drag and reduce efficiency.

How Many Kicks Should I Do Per Stroke In Freestyle?

There is no fixed number for everyone. A good rule is to use enough kicks to support your body position without letting your legs sink. Too many kicks often mean you are compensating for form mistakes.

Will Fixing Technique Help Me Swim For Longer Distances?

Yes. Better technique means you use energy wisely and reduce fatigue. When you swim with proper form you can swim longer and feel more comfortable in every session.

How Can I Avoid Swim-Related Injuries While Doing Freestyle?

Warm up, ensure good technique especially in your arms and shoulders, include dryland strength work and don’t increase your training load too quickly. Listening to your body helps too.

Should I Use Drill Sets Or Just Swim Freestyle Laps?

Both are important. Drill sets allow you to isolate flaws and work on specific issues. Main lap sets help you integrate those improvements into your full stroke. Balance both for best results.