Front Crawl - Some common faults and how to avoid them:
Swimming square/ twisting neck to breathe
Many people roll the shoulders but keep the hips square thereby putting pressure on the middle and lower back. This style creates problems when turning the head to breathe in. If the hips are square, the body cannot roll to get the head out to breathe. This means that the head and neck will have to do all the work, and the flow of the stroke will be disturbed. Lengthen the stroke by rolling the whole body with each 'glide' forward.
Forgetting the head
With all the movement of the arms and rolling of the body, it is easy to forget all about the head which will tend to move from side to side with the body. As the body rolls, the head should be still, determining your forward direction through the water. When the head turns to breathe, the top of the head should continue pointing forward. As much of the head should be in the water when breathing in as when the face is underwater. Only the mouth and nose need clear the water, not the whole head. Avoid twisting the neck and back and lifting the head right out of the water to breathe.
Bringing the arm back too early
Allow the forward arm to glide, reinforcing your forward direction, as the other arm completes the underwater phase and recovers over the water.
The Back stroke - Some common faults and how to avoid them:
Holding the head up in an attempt to avoid getting water over the face.
Let the water support the head throughout the stroke. Don't close the mouth. Allow the water into the mouth as a precaution against sniffing it up the nose. The top of the head should lead the spine and the rest of the body through the water.
Rushing the arms
Many people stiffen the arms and try to get them over the head and into the water too quickly. Instead, keep thinking about the head leading, moving away from the spine, and allow the spine to lengthen so that the arms point to the ceiling/ sky without undue tension. When the hand enters the water, let it rest there for a moment rather than bashing the water and trying to pull straight away.
Kicking from the knees
Kicking from the knees causes the legs to sink on the downward phase of the kick. It can also create a disturbance at the surface. Instead, kick from the hips with loose ankles, toes away, so that the feet act like flippers and the legs don't stray too far from the surface.
Breast stroke - Some common faults and how to avoid them:
Doing too much with the arms.
This causes tension in the neck and shoulders and so hinders the movement of the head out of the water for the in-breath. A small, more gentle scoop with the hands allows the head to lead the movement of coming out to breathe and means the hands are returned to a relaxed streamlined position, ready for the kick
Screw kick
This is not usually just a problem with the legs. Pulling the head back against the spine and stiffening the arms will result in a twisted spine and pelvis and this will make a symmetrical kick difficult to achieve. Once the head is free to rest in the water and the tension is released from the neck and back, the problem often disappears. Also, emphasis on turning the feet at the beginning of the leg action helps to release the knee and hip joints, allowing the legs to drift up more freely ready for the propulsive phase.
Fixing the head
Most people hold the head in one place in relation to the neck so that all the movement of the head in and out of the water comes from the middle of the back.Free the neck during the glide, giving the head to the water and allowing the spine to lengthen. From looking at the floor, let the eyes lead the head out of the water - look up at the hands before scooping and roll the head again to breathe in. Slowing down the process gives you more time to breathe.
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