Whether you’re a beginner learning to swim as an adult or a casual swimmer trying to improve technique, it’s totally normal to pick up habits that slow you down, tire you out or make swimming feel harder than it should be. The good news? Most common mistakes have simple fixes! At Neptune Swim Academy, we help swimmers of all ages identify and correct these habits so they can move more efficiently — and enjoy swimming more.
Below are some of the most frequent mistakes adults make in the pool, and how you can start fixing them today.
The mistake: Trying to hold your breath until you surface to inhale again — which creates tension, reduces oxygen flow, and often leads to a panicked gasp for air.
The fix: Breathe like the pros — inhale above the water and exhale under the water. Blow bubbles steadily through your nose or mouth while your face is underwater. This keeps your breathing rhythm natural and calm, which in turn keeps your muscles relaxed and efficient.
The mistake: Lifting your head to look forward while swimming freestyle. This throws your body position out of alignment, causes your hips and legs to sink, and increases drag.
The fix: Keep your head in a neutral position looking straight down at the pool floor. When it’s time to breathe, rotate your head sideways, not up. This helps your hips stay high, reducing resistance and making your stroke feel smoother with less effort.
The mistake: Some adults kick furiously, wasting energy; others hardly kick at all, forcing their upper body to do all the work.
The fix: Aim for small, rhythmic kicks from the hips (not the knees) and keep them relaxed. They should complement your arm pull — not overpower it.
The mistake: When your hand enters the water, you cross it over toward the middle of your body, causing “snaking” and imbalance in the water.
The fix: When swimming freestyle, reach forward in alignment with your shoulder — not across. Imagine gliding down two train tracks. This keeps your body straight and your stroke long and efficient.
The mistake: Letting your elbow drop during the pull phase, which reduces propulsion and places unnecessary strain on the shoulder joint.
The fix: Focus on a “high elbow catch” — keeping your elbow above your hand as you start your pull underwater. This engages your stronger back muscles and gives you more power per stroke.
The mistake: Staying flat in the water or rotating your whole body like a barrel, which makes the stroke feel heavy and awkward.
The fix: Rotate gently from the hips and shoulders (not just the head) as you swim. This helps you extend farther with each stroke, increases reach and decreases strain.
The mistake: Many adult learners try to swim fast from the first lap and end up exhausted or gasping before they’ve completed even a short distance.
The fix: Slow down! Focus on technique first. Build endurance gradually. Comfortable, relaxed movements are more important than speed in the beginning.
The mistake: Arms and legs are moving, but not in sync — wasting energy instead of propelling you forward effectively.
The fix: Time your kicks to match your strokes. For example, in freestyle, aim for a 6-beat kick (three kicks per arm pull), keeping everything rhythmical and smooth.
The mistake: Pushing off the wall without a tight body line, or swimming with bent knees and flared elbows.
The fix: Practise streamlining by squeezing your arms tight behind your ears when you push-off, keeping your body long and narrow. Less resistance = more speed for the same effort.
The mistake: It’s hard to see your own form — so many swimmers continue repeating errors without realising.
The fix: Work with a qualified coach at Neptune Swim Academy. Just a few technique-focused sessions can transform your efficiency and help you relearn habits the right way, saving you months of frustration.
Correcting stroke mistakes doesn’t need to be overwhelming — in fact, most swimmers feel an immediate difference once they receive proper guidance. At Neptune Swim Academy, our adult coaches break technique down into easy-to-understand steps, using poolside demos, drills, and real-time feedback to help you:
Whether you’re brand new or returning to swimming after years away, we pride ourselves on offering patient, supportive coaching to help you get the most out of your time in the water.
Every swimmer makes mistakes — even experienced ones! What matters most is recognising them and making small corrections to swim more efficiently. With improved technique and consistent practice, swimming becomes easier, safer, and much more enjoyable.
Ready to improve your stroke with professional guidance?
Join Neptune Swim Academy today — we’ll help you fix bad habits, build confidence, and become the swimmer you’ve always wanted to be.
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May 1, 2026PNKCFSFjGQvyJtVm
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