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
| Error | Consequence | Corrective drill |
|---|---|---|
| Lifting the head | Hips sink, +40% drag | Side kick, look at bottom |
| Sinking hips | Greater frontal resistance | Kick with board, streamline position |
| Crossing centerline | Lateral movement ("snaking") | Catch-up with entry focus |
| Dropped elbow in catch | Less push surface area | Fist drill, sculling |
| Knee kick | High drag, low propulsion | Kick with fins, vertical kick |
| Rigid arm recovery | Fatigue, lateral imbalance | Fingertip drag |
| Swimming "flat" (no roll) | Short stroke, difficult breathing | Side kick, single arm |
| One-side breathing only | Stroke asymmetry | Bilateral every 3 strokes |
| Pushing water downward | Lifts you but doesn't propel | Sculling, catch-up with pull focus |
| Not finishing the stroke | Loses most propulsive phase | Fingers touch thigh before exit |
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.
Paso a paso
- Identify your main errors — Record yourself swimming or get feedback from a training partner. Most common errors: lifting head, sinking hips, crossing centerline and dropped elbow.
- Choose one error at a time — Don't try to fix everything at once. Choose the highest-impact error and work on it for 3-6 weeks with specific drills.
- Practice corrective drills 10-15 min per session — Include drills after warm-up, when your body is fresh. Catch-up for entry, fist drill for catch, side kick for roll.
- Consolidate by swimming slowly with attention — After drills, swim 200-400m at A1 pace consciously applying the correction. Technique automates through repetition at low intensity.
Preguntas frecuentes
What are the most common mistakes in freestyle?
The 5 most frequent mistakes are: lifting the head to breathe (sinks hips), crossing the centerline with the entry hand, kicking from the knee instead of hip, dropped elbow during the pull, and swimming completely flat without body roll. Each has a specific corrective drill.
How can I fix technical errors without a coach?
Three effective methods: 1) Record yourself swimming with an underwater camera or have someone film from outside, 2) Practice specific corrective drills for each error (10 minutes per session), 3) Use Swimer's video analysis feature to receive detailed technical feedback.
How long does it take to correct a swimming technique error?
It depends on the error, but generally 3-6 weeks of conscious practice and specific drills are needed. The key is not trying to fix everything at once: choose one error, work on it for a full block, then move to the next. Corrections consolidate by swimming slowly and with attention.