Freestyle: The fastest style, but not the easiest
Freestyle, also known as front crawl, is the most used style in competitive swimming due to its speed and efficiency. However, many swimmers make technical mistakes that slow their progress and make them work harder than necessary.
Common mistakes in freestyle
1. Head too high or too low
One of the most frequent mistakes in freestyle is incorrect head position. Many swimmers look too far forward or submerge the head too much, which negatively affects body alignment and increases resistance to forward movement.
Correction: Keep the head in a neutral position, looking toward the bottom of the pool. The eyes should be directed a few meters ahead of the body, and the body line should remain horizontal and relaxed.
2. Uncoordinated breathing
Poorly synchronized breathing can break the stroke rhythm, cause body imbalances, and increase fatigue.
Correction: Practice smooth and controlled side breathing. Turn the head along with the body during rotation, without lifting it too much. Try to breathe every three strokes to maintain symmetry.
3. Ineffective kick
Excessive use of the legs or a disorderly kick can drain your energy quickly without providing significant speed.
Correction: Use a steady and compact kick from the hip. Avoid wide or stiff knee movements. The legs should stay close together, with a smooth and sustained rhythm.
4. Crossed hand entry
A common technical error is the hand crossing the body's midline when entering the water, causing instability and zigzagging.
Correction: Ensure each arm enters the water aligned with the corresponding shoulder. The entry should be smooth, with fingers slightly pointing downward, and the elbow higher than the hand during recovery.
Breaststroke: Precision, not power
Breaststroke is the most technical and rhythmic style of all. Although it seems simple from the outside, small mistakes can seriously affect movement efficiency.
Common breaststroke mistakes
1. Poor arm and leg synchronization
Many swimmers perform strokes and kicks uncoordinatedly, which breaks the fluidity of the movement and increases drag.
Correction: Follow the "pull-breathe-stretch-kick-glide" pattern. Make sure the kick happens right after stretching the arms forward to take advantage of the momentum.
2. Incorrect kick (scissor or freestyle type)
The breaststroke kick is unique and must be executed precisely. One of the most common mistakes is performing a kick similar to freestyle or opening the legs too wide.
Correction: Bring the heels toward the buttocks, slightly separate the knees, then push outward and backward with the inner part of the feet. The feet should end up together at the end of the thrust, generating an efficient propulsion action.
3. Head out of the water throughout the cycle
Keeping the head constantly out of the water causes increased frontal resistance and greater fatigue in the neck and back.
Correction: The head should submerge along with the arms during the glide phase. It should only come out during the breathing phase, naturally and briefly.
4. Stroke too wide or superficial
A wide or near-surface pull wastes energy and reduces forward thrust.
Correction: Perform a controlled pull in the shape of an inverted heart, keeping the elbows high and closing the movement toward the chest before extending the arms forward.
In the next part of the article, we will continue with the mistakes and solutions in the backstroke and butterfly strokes, as well as a final section with general tips to correct technique and train more effectively.
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Backstroke: The importance of alignment and rhythm
Backstroke, also known as back crawl or dorsal crawl, is the only one of the four competitive strokes performed in a supine position. Although it may seem relaxing, it requires great coordination, especially because the swimmer does not have a direct visual reference of forward movement.
Common mistakes in backstroke
1. Head out of alignment
A typical mistake is keeping the head too high or moving it side to side, which affects body alignment and swimming rhythm.
Correction: The head should remain still, with the ears in the water and the gaze pointing directly toward the ceiling or sky. A stable head facilitates a better hydrodynamic body position.
2. Crossed or misaligned strokes
When the hands cross the body's central axis during entry, it causes unnecessary rocking that prevents smooth forward movement.
Correction: The hands should enter the water in a straight line from the shoulders, with controlled torso rotation. The palm should face outward on entry, preparing for an effective pull.
3. Inefficient kick (too wide or weak)
A common mistake is an incorrect kick, especially when the feet come out of the water or the knees bend too much, which reduces propulsion.
Correction: Maintain a constant and rhythmic kick from the hip, with legs straight and ankles relaxed. The knees should bend slightly, without going past the body's line.
4. Lack of body rotation
Some swimmers keep the body completely flat, which limits stroke reach and movement efficiency.
Correction: Incorporate a moderate rotation of the body axis during each stroke. This rotation allows greater reach in the recovery phase and improves underwater pull.
Butterfly: Controlled power and flawless technique
The butterfly style is the most physically demanding. It requires strength, coordination, and a high degree of technical precision. Although spectacular to watch, it is easy to make mistakes that quickly exhaust the swimmer.
Common errors in the butterfly style
1. Breathing too frequently or forced
Breathing every stroke or lifting the head too much breaks the hydrodynamic line and adds resistance.
Correction: Try to breathe every two or three cycles, keeping the chin close to the water and the head aligned with the spine. Breathing should be brief and coordinated with the arm push.
2. Stroke with low elbows or without a catch phase
Some swimmers lower their elbows prematurely or push the water sideways, losing efficiency and speed.
Correction: Start the pull with a key-shaped movement, keeping the elbows high. Push the water backward, not sideways, and finish the pull near the thighs.
3. Uneven or uncoordinated kick
The butterfly uses a double dolphin kick that must be perfectly synchronized with the arm cycle. Many swimmers do a single kick or execute it at the wrong time.
Correction: Perform two kicks per cycle: one at the start of the arm movement and another during the push phase. Both should originate from the hip, with legs straight and feet relaxed.
4. Excessive trunk movement
An exaggerated rocking of the chest up and down creates more resistance than propulsion.
Correction: Maintain a smooth undulating movement, led by the chest, but without exceeding the body's natural line. The key is core control (midsection) to stabilize rhythm and energy.
General tips for correcting swimming technique
Besides identifying the specific errors of each style, there are common practices that can help you improve your overall technique:
Record your training sessions
Watching your own technique on video is one of the most effective tools to detect errors you don't notice while swimming. Analyze your alignment, stroke length, and breathing rhythm.
Work on technique with specific drills
Dedicate part of each training session to performing technical exercises focused on a single aspect: hand entry, kick, breathing, or rotation. This allows correct movements to be automated.
Use auxiliary equipment wisely
Fins, kickboards, pull buoys, and paddles are very useful tools if used with a defined purpose. For example, fins can help you develop a better dolphin kick or improve body position.
Receive professional feedback
Working with a swimming coach or technician gives you the opportunity to receive personalized corrections. A good coach will identify movement patterns and design corrective exercises for you.
Be patient and consistent
Correcting technical errors takes time. Progress in swimming is not always linear, and small changes can take time to consolidate. The key lies in conscious repetition and constant self-evaluation.
Practical summary: how to improve your technique and avoid mistakes
Correcting swimming errors is not just a matter of repeating kilometers in the pool. It requires attention to detail, conscious training, and a specific technical approach for each style. Let's recap the key aspects you should consider according to the swimming style
Freestyle (front crawl): Take care of head alignment, maintain smooth and controlled breathing, and work on an efficient kick. Hand entry should be gentle, avoiding crossing the body's midline.
Breaststroke: Synchronize the kick well with the stroke, perform the frog kick correctly, and maintain brief and natural breathing. The glide should be utilized, not interrupted.
Backstroke: Ensure a stable head position, straight arm entry, and controlled body rotation. The kick should remain steady, without exaggerated splashing.
Butterfly: Master the coordination between arms and dolphin kicks, maintain synchronized breathing, and avoid excessive trunk movement. The rhythm and strength should come from the core.
This knowledge, when applied in every training session, will help you swim faster, with less effort and more confidence.
Does equipment influence technique? The answer is yes
An often underestimated aspect by amateur swimmers (and sometimes even by some advanced ones) is the importance of proper technical equipment. Using the right swimsuit, goggles, and accessories not only improves comfort but also technique and performance.
Training and competition swimsuits
High-end technical swimsuits like those from TURBO Swim are designed to offer compression, perfect fit, and minimal water resistance. In strokes like freestyle and butterfly, good compression can help you maintain optimal body position throughout the race. In breaststroke, a technical fabric can help stabilize the core and better control the kick.
TURBO offers models both for daily training and competition, made with chlorine-resistant, durable materials adapted to the swimmer's anatomy.
Swimming goggles
Goggles must offer clear visibility and a comfortable seal without causing discomfort during turns or water entries. In strokes like backstroke, good visibility of the ceiling is key to maintaining direction. TURBO offers goggles with high-performance lenses, ideal for different lighting conditions.
Technical accessories
Products like paddles, pull buoys, front snorkels, or kickboards are essential for training isolated technical aspects. For example:
• Paddles help you feel the water grip and improve traction.
• The snorkel allows you to focus on head position and alignment without worrying about breathing.
• Fins help work the butterfly kick or improve propulsion in backstroke.
The proper use of these elements, combined with specific technical exercises, is one of the most effective ways to correct mistakes.
TURBO Swim: your ally in technical improvement
At TURBO, we not only design products with advanced technology and cutting-edge design, but we also deeply understand the technical needs of swimmers of all levels. From equipment for your first training sessions to competition suits for elite swimmers, our mission is to accompany you in every stroke toward your best version.
Whether you practice freestyle, breaststroke, backstroke, or butterfly, remember that technique is the heart of efficient swimming. Detecting your mistakes, consciously working to correct them, and training with the right equipment can make the difference between stagnation and continuous improvement.
Swimming well is swimming smart
Swimming is a sport where every small adjustment has a big impact. Correcting common mistakes in freestyle, breaststroke, backstroke, and butterfly is not an impossible task, but it does require attention, consistency, and the desire to improve.
Make technique a priority. Use tools like recordings, specific exercises, and quality technical equipment. And above all, be patient with your progress. The path to a more efficient and powerful swim is built stroke by stroke, with the confidence of swimming in the right direction.
Ready to apply these tips? Discover the entire collection of TURBO Swim technical swimsuits and accessories at turboswim.com/es and take your swimming to the next level.
