The 5 Most Common Swimming Mistakes (And How to Fix Them)

When swimming any stroke you might make some mistakes that are very easy to fix. These mistakes can significantly slow you down and make your swimming workouts less effective. Some of them you might not even realize you’re making!

Here is a list of the most common mistakes and how to avoid them:

1. Head position

One of the most common and easiest mistakes to fix is head position. The position of your head affects your body’s buoyancy and trajectory, and it can also slow you down. Your head should be as straight as possible. Check the picture below to see how head position impacts your swimming.

The problem with this mistake is that it’s hard to notice unless you watch a recording of yourself or a coach points it out. It’s easy to assume you’re doing it right while in the water, especially when you’re focused on many other aspects of swimming.

2. Breathing

Breathing is another area where mistakes happen easily. In a sport where you can’t breathe freely most of the time, you might think it’s simple—just breathe when your head is out of the water and hold your breath while submerged. However, there’s more to it:

  • Breathe consistently. Inhale when your mouth is out of the water and exhale while it’s submerged. This maintains your natural breathing rhythm and shortens the time your mouth needs to stay out of the water. Holding your breath underwater can lead to hyperventilation, so it’s best to avoid doing so.
  • Inhale through your mouth, exhale through your nose. This helps prevent water from entering your nose.
  • Maintain a natural rhythm. Don’t breathe too often or too infrequently. For freestyle, a good starting point is breathing every three strokes.

3. Hand position and movement

To make your strokes efficient, focus on fully extending your arms. This applies to every stroke. You should aim to glide on the water after each stroke.

  • Keep your fingers together to create a smooth surface.
  • Extend your arm fully forward after every stroke—don’t start the next stroke until the previous one is fully extended.

4. Shorter arm movement

Another common arm mistake is shortening your strokes. When swimming any stroke besides breaststroke, you should push your arms all the way back to your hips. Shortened arm movements make your strokes less efficient, causing you to tire faster.

It is also important to bend your elbows, you are not a boat so use proper form by bending your arms

5. Kicks

Kicks are often neglected because swimmers assume arm movements alone are enough. But your legs are crucial for maintaining balance and propulsion. Here are three common kicking mistakes:

  • Leg position: Keep your legs close to the water’s surface, with your ankles slightly sticking out. This helps maintain a straight body position. Legs that are too low can disrupt your buoyancy and body alignment.
  • Knee movement: Bend your knees with every kick. The movement should involve your knees, feet, thighs, and hips for optimal efficiency.
  • Foot motion: Kick with the top of your feet (as if kicking a football), then relax on the way back. Avoid applying force in both directions, as this won’t propel you forward effectively.

Now that you know the mistakes to avoid, it’s time to practice! For faster improvement, sign up for our swimming lessons in Amsterdam, where professional coaches will help you refine your technique.