3 Technique Mistakes That Slow Down Even Experienced Swimmers

3 Technique Mistakes That Slow Down Even Experienced Swimmers

 3 Technique Mistakes That Slow Down Even Experienced Swimmers

Even if you’ve been swimming for years, chances are a few small technique habits are quietly costing you speed and efficiency.
The good news? They’re fixable — and once corrected, your stroke will feel smoother, stronger, and faster almost immediately.

At Black Line Swim, we’ve seen these same mistakes in everyone from triathletes to national-level swimmers. Here’s how to spot them — and how to fix them.

 Mistake #1: Overreaching or Crossing the Midline

You’ve probably been told to “reach far” in freestyle. But too much reach — or crossing the center line of your body — actually kills momentum.

What happens:

  • Your body rotates unevenly.

  • Your hand entry pushes water sideways instead of backward.

  • Your shoulder ends up under unnecessary stress.

How to fix it:
Enter the water directly in front of your shoulder with fingertips angled slightly down. Think of spearing forward, not reaching across.
Your catch will instantly feel stronger, and your pull more connected.

💡 Pro tip: If you’re unsure about your hand path, use swim paddles — they exaggerate the feedback and make any misalignment obvious.

 Mistake #2: Dropping the Elbow During the Catch

The “dropped elbow” is one of the most common form killers — even among strong swimmers.
When your elbow collapses early, your forearm loses leverage and you end up pulling with just your hand.

What happens:

  • You lose surface area and power.

  • Your stroke rate increases, but your speed doesn’t.

  • You fatigue faster.

How to fix it:
Focus on a high elbow catch — fingertips down, elbow high, forearm vertical early.
It should feel like you’re anchoring your forearm and pressing your body past the water, not pulling your hand through it.

Using well-balanced paddles (like our Vélocité Paddles) can help reinforce this position — too much pressure or a wrong angle will make the paddle slip, giving instant feedback.

Mistake #3: Ignoring Body Position & Rotation

Even a perfect pull won’t save you if your body position is off. Drag is the silent speed killer.
Too much lift in the head or hips sinking even slightly can cost precious seconds per lap.

What happens:

  • Your drag coefficient skyrockets.

  • You end up “swimming uphill.”

  • Your kick works overtime just to stay balanced.

How to fix it:
Keep your head neutral, eyes looking slightly forward and down.
Think of swimming through a narrow tunnel — long, flat, and streamlined.
Let your hips and shoulders rotate together for a smooth, connected rhythm.

The Takeaway

Even the best swimmers need constant technical refinement.
Small corrections in hand path, elbow angle, and body alignment can make the difference between fighting the water and flowing through it.

That’s exactly what we help our swimmers achieve through Black Line Swim Coaching — targeted feedback, personalized sets, and data-backed progress.

👉 Ready to refine your stroke?
Start your free assessment plan here: Get Your Free Training Plan

FAQs: Technique & Training

1. How do I know if I’m crossing over during freestyle?

If your hand enters near your head’s centerline or your body wobbles side to side, you’re crossing over. Try filming from the front or using paddles — any misalignment becomes clear immediately.

2. What’s the fastest way to fix a dropped elbow?

Practice “sculling” and “fist drills” to build early vertical forearm awareness. Add short sets with paddles to exaggerate the feel of proper pressure on the water.

3. How much body rotation is ideal in freestyle?

Aim for around 40–45 degrees per side. Too little rotation limits your reach; too much throws off balance. Keep it smooth and symmetrical.

4. Can small paddles help improve technique?

Yes — smaller, well-fitted paddles enhance water feel without overloading your shoulders. They help you detect errors and strengthen correct movement patterns.

5. How long does it take to fix stroke flaws?

Most swimmers notice improvement in 2–4 weeks with focused drills and consistent feedback. The key is repetition with awareness, not just more laps.

6. How can I get personalized feedback on my technique?

Our monthly coaching program includes video analysis and individualized corrections — designed by swimmers, for swimmers.

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