Common swimming mistakes beginners can fix
Most beginners do not need to try harder; they need to remove one source of tension or drag at a time. Work in shallow, supervised water and practise the correction slowly before adding distance.
Start with this order
Make breathing calm and continuous, establish a recoverable body position, then improve propulsion and timing. Fixing several movements at once makes it difficult to know what helped.
1. Holding the breath
What happens: pressure builds, the next inhale becomes rushed and one length feels harder than expected.
Try: practise a gentle, continuous exhale into the water, then a brief inhale when the mouth is clear. Read the beginner breathing guide.
2. Lifting the head to breathe
What happens: the hips may drop and the stroke loses rhythm.
Try: for freestyle, rotate with the body and keep part of the face near the water rather than pushing the head forward and up.
3. Looking forward throughout freestyle
What happens: the neck and shoulders tense and the body may angle downward.
Try: look mainly towards the pool floor, using brief checks only when required for safety or navigation.
4. Kicking from bent knees
What happens: the kick becomes wide and creates drag.
Try: begin the movement from the hip with relaxed ankles and a small knee bend. Use short repeats from the wall; see how to kick when swimming.
5. Kicking too hard
What happens: breathing becomes rushed before technique settles.
Try: use a sustainable kick that supports alignment. More splash is not proof of more useful propulsion.
6. Swimming with a tense body
What happens: the shoulders rise, breathing shortens and movements become abrupt.
Try: reduce the distance, pause, reset the jaw and shoulders, and repeat at a pace that preserves control.
7. Pulling before balance is established
What happens: the arms work against a body position that is still unstable.
Try: return to a controlled float or glide with a reliable recovery to standing. Practise floating and balance before longer stroke sets.
8. Practising only full lengths
What happens: fatigue hides the technique you are trying to learn.
Try: use short, defined repetitions with a single focus. Stop while the movement is still controlled, review, then repeat.
9. Using equipment without a purpose
What happens: a board, fins or paddles change the task but may not address the underlying skill.
Try: ask what each aid is meant to teach, and remove it when the drill objective is complete. See the beginner equipment guide.
Practise safely
Use water shallow enough to stand in unless an instructor has assessed the exercise and supervision. Stop if you feel unwell, disoriented or unable to maintain control. Never practise breath-holding challenges alone.
A simple correction cycle
- Choose one visible problem.
- Use a short exercise that isolates it.
- Repeat slowly with rest.
- Return to the complete skill.
- Ask for external feedback; the swimmer cannot see every part of their own position.
Technique source
Swim England’s four-stroke learning guidance describes long body alignment, continuous kicking and coordinated breathing across the recognised strokes. The corrections above translate those principles into short beginner practice cues.
Common questions
Why do I get tired after one length?
Common contributors include holding the breath, rushing the stroke, excessive tension, an inefficient body position or starting faster than current fitness and skill allow. A coach can observe which factor is most relevant.
Should beginners practise a full stroke immediately?
Not always. Short, supervised exercises for breathing, balance, recovery and one movement at a time can make the complete stroke easier to coordinate.
How do I know which mistake to fix first?
Prioritise safety and breathing, then body position and propulsion. Change one observable element at a time and ask an instructor for feedback when possible.
More on SwimmingCourse.sg: 6 swimming tips for beginners and 14 swimming drills for beginners.
Written by Alvin, SSI Swimming Instructor Trainer, published with Swim2u Swim School. Last reviewed 26 October 2026. How we check our content.