Quick Answer
Common mistakes: holding breath, lifting head high, kicking from knees, and poor body position.
Most swimmers make the same errors that cause inefficiency and exhaustion. These include holding breath instead of exhaling underwater, lifting the head too high when breathing, kicking from knees instead of hips, and letting legs sink. Correcting these dramatically improves performance.
Top 10 Swimming Mistakes
❌ Mistake #1: Holding Your Breath
Why it's bad: Causes CO2 buildup, panic, and disrupts rhythm
Fix: Exhale continuously underwater through nose/mouth, breathe in only when face breaks surface
❌ Mistake #2: Lifting Head Too High
Why it's bad: Causes legs to sink, creates drag, wastes energy
Fix: Rotate entire body to breathe, one goggle stays in water, minimal head lift
❌ Mistake #3: Kicking from the Knees
Why it's bad: Inefficient propulsion, creates drag, tires legs quickly
Fix: Kick from hips with straight legs, slight knee bend, toes pointed
❌ Mistake #4: Poor Body Position (Legs Sinking)
Why it's bad: Massive drag, swimming uphill, extreme effort required
Fix: Press chest down, look at pool bottom, engage core, keep head aligned with spine
❌ Mistake #5: Overreaching on Arm Strokes
Why it's bad: Crosses centerline, causes shoulder injury, reduces power
Fix: Enter hand in line with shoulder, avoid crossing centerline
❌ Mistake #6: Looking Forward
Why it's bad: Neck strain, legs drop, poor alignment
Fix: Look straight down at pool bottom, head neutral
❌ Mistake #7: Tense Muscles
Why it's bad: Wastes energy, reduces efficiency, causes fatigue
Fix: Relax shoulders, loose hands, smooth movements
❌ Mistake #8: Inconsistent Breathing
Why it's bad: Disrupts rhythm, causes panic, reduces endurance
Fix: Breathe every 2-3 strokes consistently, establish pattern
The Bottom Line
Most swimming struggles come from these common mistakes, not lack of fitness. Work with a qualified instructor to identify and correct your specific errors for dramatic improvement.