10 Common Freestyle Mistakes and How to Fix Them

Quick summary: The 10 most common errors are: lifting head, sinking hips, crossing centerline, dropped elbow, knee kick, rigid arm, swimming flat, one-side breathing, pushing water down and not finishing the stroke. Each has a specific corrective drill.

Even swimmers with years of experience make freestyle technical errors that cost them seconds every length. Identifying and correcting these errors is the fastest way to improve without swimming more meters. At higher paces, every technical error is amplified.

The 10 most common mistakes with corrections

1. Lifting the head to breathe

Instead of lifting your head, rotate your body. The head turns with the body roll, one eye stays in the water. More details in how to breathe better while swimming.

2. Sinking hips

Usually caused by lifting the head or insufficient kick. Look at the pool bottom (not forward) and activate the kick from the hip.

3. Crossing the centerline with the hand

The hand should enter aligned with the shoulder, never crossing to the other side. Crossing creates lateral movement ("snaking") that slows forward progress and wastes energy.

4. Dropped elbow in the catch

The elbow should stay high during the catch (EVF - Early Vertical Forearm). A dropped elbow reduces the pushing surface area. Corrective drill: fist drill to feel the forearm catch.

5. Kicking from the knee

An efficient kick originates from the hip, with the knee slightly flexed. Kicking from the knee creates high drag and little propulsion.

6. Rigid arm recovery

The arm during the aerial phase should be relaxed with a high elbow. A rigid, extended arm generates fatigue and lateral imbalance.

7. Not rotating the body (swimming "flat")

45-60° body roll is fundamental. Swimming flat reduces stroke efficiency and makes breathing difficult.

8. Breathing only to one side

Always breathing to the same side causes stroke asymmetry. Practice bilateral breathing (every 3 strokes) at least during warm-up and aerobic sets.

9. Pushing water downward

The hand should push water backward, not downward. Pushing down lifts you momentarily but doesn't propel you forward.

10. Not finishing the stroke

The push should reach the thigh. Many swimmers exit the hand too early, losing the most propulsive phase of the stroke.

Fact: Fixing just 2-3 of these errors can improve your pace by 3-8 seconds per 100m — without swimming a single extra meter of training.

How to fix these errors

The best approach is to include corrective drills in every session (10-15 min after warm-up). Check our complete freestyle technique guide with the best drills. With Swimer, every session includes a technique block adapted to your level that helps you improve your efficiency.

A four-session correction protocol

Film one relaxed 50 and one faster 50 from the side and front. Select the single fault that changes body position or propulsion most, then keep it as the only technical cue for four sessions. In each session, complete 6×25 drill, 6×25 swim while holding the correction and 4×50 normal freestyle. Re-film under the same conditions before choosing the next fault.

If the correction disappears as speed rises, the movement is not stable yet. Return to easy pace rather than adding a second cue. For general stroke mechanics, use the complete freestyle technique guide; this page is the diagnostic checklist for identifying what to fix first.

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