3 Freestyle Mistakes Slowing You Down (And How to Fix Them)

After coaching hundreds of swimmers, these are the three technique errors I see most often — and they're costing you seconds per 100.

1. Dropping Your Elbow on the Catch

Most swimmers slice their hand down instead of setting up an early vertical forearm. You end up pulling water down instead of pushing it back. Fix: Stand in shallow water, bend at the waist, and practice the catch with your fingertips pointing at the bottom. Feel your forearm become a paddle.

2. Lifting Your Head to Breathe

When your head goes up, your hips go down. Now you're swimming uphill. Fix: Keep one goggle in the water when you breathe. Turn, don't lift. Practice breathing with a kickboard on its side to train the rotation.

3. Kicking From the Knees

A knee-driven kick creates drag and burns energy. Fix: Keep your legs straighter (not locked) and initiate the kick from your hip. Think "whip," not "pedal." Do 4x25 kick drills with a snorkel, focusing on small, fast kicks.

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These three fixes alone can drop your 100 free by 2-4 seconds. Inside the Freestyle Mastery Program, I break down each of these in detail with video drills, weekly assignments, and direct coaching feedback.

Ready to swim faster? Check out the program. 🏊