Top 5 Stroke Technique Mistakes Corrected With Swim Coaching

Refine Your Stroke, Increase Speed, and Build Endurance With Professional Swim Coaching

A key part of our swim coaching philosophy is that there is no “one ideal stroke” style for all swimmers.  Some swimmers perform better with a shorter, faster stroke, while others suit a longer, smoother style with more body rotation.  Yet more swimmers operate at their best somewhere in between.

By working with a swimmer & correcting their stroke flaws the best stroke style for them becomes evident over time.

1. Inefficient Breathing Techniques

One of the most common problems that adult swimmers face is inefficient breathing.  Many swimmers tend to hold their breath underwater rather than exhale.  A constant, smooth exhalation into the water helps control anxiety & relaxes the swimmer. As a consequence the swimmer is able to work more with the water in a relaxed state, verses fighting the water in panic, which in turn becomes exhausting.

In our swim coaching program, we work closely with the swimmer to teach them how to control/manage their exhalation carefully & exhale smartly using carefully chosen drills that allow the swimmer to feel the differences, before tuning into relaxed rhythmic breathing that encourages mindful integration of the breath with the stroke.

2. Crossing Over the Mid - Line

Another mistake that plagues many adult swimmers is crossing their arms (or legs) over the midline of the body during freestyle.  This is known as crossover & it disrupts the swimmers’ balance & body position, causing unnecessary drag & the body to ‘snake’ as well as causing potential shoulder issues in the future.  Crossover can stem from a number of issues, including a general lack of body awareness, poor posture or shoulder/hip limitations.

In our adult swim classes, we focus on correcting this by promoting the hand to enter in line with the shoulder.  At Swim Smooth LA, coaches use visual feedback to demonstrate the negative impacts this has on the swimmers efficiency & the injuries one can sustain from this.  By working on proper alignment & posture we set the individual up for a much more effective stroke that not only eliminates shoulder issues, but allows the swimmer to tap into hidden power that simply cannot be utilized properly with poor body mechanics.

3. Poor Body Rotation

Effective freestyle requires a good connection with the core & controlled body rotation along the spine.  Many adult swimmers, however, either over-rotate or fail to rotate enough, which causes loss of balance or  kills the stroke & momentum forward by limiting the movement of the arms.

Understanding the connection between rotation & arm recovery is key & can save a lot of swimmers hours of wasted time & frustration in the water.  Once again though it’s a delicate balance of not just watching, but understanding & applying the principles of kinetic energy into each stroke taken, using the whole body.

Our adult swim coaching philosophy emphasize drills & techniques that help facilitate the correct amount of rotation for each individual.  Coaches at Swim Smooth LA use specific exercises to train swimmers to rotate their bodies  at just the right angle, ensuring a fluid & powerful stroke. 

4. Inefficient Kick 

Kicking too hard, too fast, or not kicking at all is a common error in adult swimmers & it can negatively impact overall speed & endurance.  Many swimmers waste energy with an ineffective kick generated from the knee, rather than the hip.  While this may feel like it’s the right thing to do, it’s actually only adding to the fatigue.  Kicking from the knee activates the large muscles of the legs that require huge amounts of oxygen, which exhausts the swimmer.  If the swimmer’s body position is fortunate enough to be close to the surface, most of that kick is into thin air.  If the swimmer has poor body position those bent knees are actually going to act as a brake in the water & pull the legs down even lower.  Equally so, no kicking at all off-sets balance, causes snaking & unnecessary drag. 

So finding the right amount of kick is important.  In Swim Smooth classes, instructors teach swimmers how to integrate their kick with their stroke to maintain a balanced & streamline position in the water, without wasting unnecessary energy.  They also highlight the importance of keeping the kick small & compact to remain within the shadow of the hips, thus reducing drag.

5. Inconsistent Stroke Rhythm/Timing

Many swimming analysts split the arm cycle of the freestyle stroke into four quadrants around the head.  With front quadrant stroke timing, one hand is always in one of the two front quadrants at any one time - in other words at least one hand is always in front of the head.  Within front quadrant timing there is plenty of scope for variations, depending on the swimmer.  It’s not simply a case of one way suits all.  Height, body composition & physical limitations all play a part in what works best for that individual.  For most swimmers front quadrant timing is rather more like three-quarters catch up & allows for continuity within the stroke.  Finding that perfect timing is paramount to an efficient stroke.  Removing the dead spots that cause deceleration in the stroke is just as important as calming the stroke down & using the water effectively, rather than simply churning the water.

In adult swim coaching at Swim Smooth LA, we emphasize finding a sustainable & effective rhythm that works best for that particular individual.  They teach drills designed to enhance stroke consistency & help swimmers to learn to pace themselves.  By practicing these drills regularly coupled with working on the forementioned elements, swimmers can dramatically improve their stroke timing & overall swimming efficiency.

Take Your Swim to the Next Level

Adult swim classes offer the opportunity to not only correct technique mistakes but also build confidence and endurance. If you’re serious about improving your swimming, consider enrolling in a group class or a 1-2-1 that provides personalized coaching and/or video analysis. At Swim Smooth LA, swimmers of all levels can find tailored programs that address their individual needs and help them achieve their swimming goals.

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By correcting these common stroke technique mistakes, you'll not only improve your swimming efficiency but also enjoy your time in the water even more. Happy swimming everyone!