Swim Performance · 5 min read
Before you dive in
- Sinking hips are almost always a head position problem, not a core strength problem
- Breathing panic comes from lifting your head instead of rotating it
- Crossing the centre line while pulling creates a side-to-side snake in your stroke
- Pulling wide usually means your elbow is dropping too early in the catch
- In open water and triathlon swimming, the kick is for balance, not propulsion
Why do swimmers lose speed even when they are training hard?
The most common reason is technique, not fitness. The five errors below account for the majority of lost speed and wasted energy in recreational and intermediate swimmers. The good news is that each one has a clear cause and a straightforward fix, and addressing even one of them will make a noticeable difference in the water.
1. Sinking hips and dragging legs
What it looks like: your legs drop toward the bottom of the pool, creating drag that makes every stroke harder than it needs to be.
Why it happens: it is almost always a head position issue. If your head sits too high out of the water, your hips drop to counterbalance the weight.
The fix: keep your head neutral, with the waterline sitting at your hairline rather than your forehead. Press your chest slightly down into the water. Training with a pull buoy is a great way to feel what correct hip position should feel like, so your body can start to remember it between sessions.
2. Breathing panic
What it looks like: gasping for air, lifting your head fully out of the water, or stopping mid-stroke just to breathe.
Why it happens: poor breathing rhythm combined with the instinct to clear your head completely rather than rotating it.
The fix: rotate your head to breathe instead of lifting it, one goggle should stay in the water the entire time. Practise this rotation through drills, and extend your exhale underwater so you are ready to take a calm, quick breath the moment you turn.
3. Crossing the centre line
What it looks like: your lead hand crosses the midline of your body as it enters the water, causing your whole body to snake side to side instead of moving in a straight line.
Why it happens: an incorrect hand entry angle.
The fix: aim to enter your hand at roughly 11 and 1 o'clock, not straight ahead at 12. Picture two parallel tracks reaching forward rather than one single line. Single-arm drills make this easy to spot and correct.
4. Pulling wide
What it looks like: your arm sweeps out wide to the side instead of pulling directly back and through underneath your body.
Why it happens: the elbow drops before a proper catch is set, which collapses the wrist and weakens the pull.
The fix: focus on a high elbow early in the pull, with your elbow pointed outward and up while your forearm presses down and back through the water. Pull buoy work and catch-up drills help isolate this and build the feel for a stronger catch.
5. Kicking too hard
What it looks like: a big, energy-heavy kick that adds effort without adding much propulsion.
Why it happens: often an attempt to compensate for a weaker arm stroke, or a habit carried over from recreational swimming.
The fix: in open water and triathlon swimming, your kick is there for balance, not power. A gentle, controlled two-beat kick, one kick per arm stroke, is enough, and it conserves the energy you will want later for the bike and the run. Kick from the hip, not the knee.
Common swim technique errors - quick reference
| Mistake | Root cause | The fix |
|---|---|---|
| Sinking hips | Head too high in the water | Neutral head position, waterline at hairline |
| Breathing panic | Lifting head instead of rotating | Rotate to breathe, one goggle stays in water |
| Crossing centre line | Incorrect hand entry angle | Enter at 11 and 1 o'clock, not 12 |
| Pulling wide | Early elbow drop before catch | High elbow catch, forearm presses back |
| Kicking too hard | Compensating for weak arm stroke | Two-beat kick from the hip, not the knee |
How to improve swimming technique through drills
Technical improvement comes from targeted drills, not just more laps. Short drill sets of 25 to 50 metres, done with full focus on one technical point at a time, improve your stroke faster than mindlessly swimming repeat hundreds.
If you can, film yourself training. What a stroke feels like and what it actually looks like in the water are often two very different things, and seeing it clearly is the fastest way to identify and fix what needs correcting.
Swim strong in a suit that keeps up
When you are focused on technique, the last thing you need is a suit that shifts, sags, or distracts. JAYD swimwear is built with premium Italian fabric and a full 100% PBT lining that holds its shape through every drill, every session, and every rep.
So you can focus on your stroke, not your swimwear. Browse the JAYD training collection.
Frequently Asked Questions
What is the most common swim technique mistake?
Sinking hips is one of the most common issues, and it is almost always caused by the head sitting too high in the water rather than a lack of core strength. Keeping your head neutral with the waterline at your hairline is usually enough to fix it.
Why do I feel like I am gasping for air when I swim?
This is usually breathing panic, caused by lifting your head fully out of the water instead of rotating it. Fixing your rotation so one goggle stays in the water at all times, and extending your underwater exhale, solves this for most swimmers.
Should I kick harder to swim faster?
Not usually. In open water and triathlon swimming, the kick is mainly for balance rather than propulsion. A controlled two-beat kick — one kick per arm stroke — conserves energy without sacrificing speed. Kick from the hip, not the knee.
How do I fix a stroke that zig-zags through the water?
This is typically caused by crossing the centre line on hand entry. Aiming for an 11 and 1 o'clock entry rather than straight ahead at 12 keeps your stroke tracking straight. Single-arm drills make this easy to identify and correct.
Do I need to swim more laps to improve my technique?
Not necessarily. Short, focused drill sets of 25 to 50 metres targeting one specific fault tend to improve technique faster than swimming repeat laps without a specific focus. Quality of attention matters more than volume of laps.
For more on building confidence in the water, read our guide to overcoming open water swimming anxiety.