11 Common Swimming Mistakes, and How to Fix Each One
Most swimmers are held back by the same handful of habits. Fix them and swimming instantly feels easier. Here are eleven, with a simple fix for each.
Breathing
1. Holding your breath underwater
Why it matters: you have to breathe out and in during the brief moment your mouth is clear, so you feel breathless after a few strokes. Fix: breathe out steadily through your nose and mouth whenever your face is in. See how to breathe while swimming.
2. Lifting the head to breathe
Why it matters: lifting your head forward sinks your hips and legs. Fix: in front crawl, rotate your body and turn your head so one goggle stays in the water.
Body position
3. Looking forward
Why it matters: where your head goes, your body follows; looking ahead drops your hips. Fix: look at the pool floor and keep your head still.
4. Swimming flat
Why it matters: staying flat on your stomach makes breathing harder and strains the shoulders. Fix: rotate from the hips to each side as you stroke.
5. A tense body
Why it matters: tension makes you sink and tire quickly. Fix: slow down, relax your neck and shoulders, and practise floating. See floating in swimming.
Kick
6. Kicking from the knees
Why it matters: a "bicycle" kick creates drag and wastes energy. Fix: kick from the hips with long, relaxed legs and loose ankles. See how to kick.
7. Kicking too hard
Why it matters: big kicks use a lot of oxygen for little gain. Fix: keep the kick small and steady.
Arms
8. Crossing over in front of the head
Why it matters: your body snakes from side to side. Fix: enter each hand in line with its shoulder.
9. Pulling with a straight arm
Why it matters: you push water down instead of back. Fix: bend the elbow and keep it high as you catch the water. See front crawl tips.
Rhythm and habits
10. Rushing the stroke
Why it matters: short, fast strokes waste energy, and in breaststroke you lose the glide. Fix: slow down, lengthen each stroke and, in breaststroke, glide after the kick. See what is breaststroke.
11. Practising without feedback
Why it matters: you cannot see yourself in the water, so habits become ingrained. Fix: work with a coach, or ask a friend to film you where filming is allowed, and practise targeted drills.
Fix one thing at a time
Trying to change everything at once is overwhelming. Pick the mistake that holds you back most, usually breathing or head position, and work on it for a few sessions before moving on. Our swimming tips for beginners and beginner workouts help structure this.
Get expert eyes on your stroke
A coach can spot your biggest mistake in minutes. See our beginner swimming course, adult swimming course or private swimming course.
More in swimming technique
- What is breaststroke in swimming?How the stroke works, the pull-breathe-kick-glide timing and common mistakes
- What is bilateral breathing?Breathing to both sides in front crawl, why it helps and how to learn it
- Freestyle swimming technique: how-to guideLearn freestyle step by step, from face in the water to side breathing
- Front crawl swimming technique: 11 tipsBody position, kick, breathing and arm stroke tips to swim smoother
Further reading
- ActiveSG Circle (Sport Singapore), SwimSafer. Singapore's National Water Safety Programme, combining swimming skills and water survival.
- World Health Organization, Drowning fact sheet. Drowning risks and the measures that prevent them, including swimming and water safety skills.
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