Freestyle (front crawl) is the fastest swimming stroke — but only when executed well. Even swimmers who have been in the pool for years often carry inefficiencies that cost them seconds per lap. Here are the five we see most often.
1. Looking Forward Instead of Down Many recreational swimmers hold their heads up to see where they are going. This drops the hips, creates massive drag and forces the legs to kick harder just to stay level. Fix: look straight down at the bottom of the pool. Your head should be in line with your spine. Sight forward only when absolutely necessary.
2. Crossing the Centreline on Entry If your hand crosses the midline of your body as it enters the water, the stroke generates a rotational force that slows you down. Fix: enter the water with your hand in line with your shoulder, not your nose. Record yourself from above — the crossing error is very clear on video.
3. Dropped Elbow in the Pull A bent wrist or dropped elbow during the pull phase means you are pushing water sideways rather than backward. Fix: practise the "high elbow catch" — bend the elbow early so the forearm is vertical and perpendicular to your direction of travel.
4. Breathing Too Often Breathing every stroke cycle disrupts rhythm and body rotation. Most recreational swimmers are far more aerobically fit than they think — the breathlessness is usually anxiety, not oxygen debt. Fix: train yourself to breathe every third stroke (bilateral breathing). It takes weeks to feel comfortable, but the efficiency gains are significant.
5. Kicking From the Knee A knee-driven kick is both inefficient and hard on the joints. Fix: the kick should come from the hip, with the knee bending only slightly at the top of the kick. A helpful drill: hold a kickboard and focus on keeping your knees barely bent throughout.
Working with a qualified coach who can observe from the pool deck — and ideally video your stroke underwater — is the fastest way to eliminate these habits. Our swimming programmes include regular video analysis sessions for exactly this reason.
