If you're an adult swimmer or just getting into freestyle swimming, you’ve probably been overwhelmed with advice — “high elbow,” “pull harder,” “kick more,” “streamline better.” But often, what we think is the problem on the surface is only a symptom of something deeper. The key to improving isn't always about swimming more laps—it’s about swimming smarter.

In a recent video discussion featuring two experienced swim coaches, several powerful truths about freestyle technique emerged. And from someone who's been in the same overthinking boat (pun intended), these tips are not just insightful—they’re transformational.

📍 Key Takeaways

• 🏊♀️ Rotation Is Everything: Correct body rotation lifts the hand and allows for a smoother, more efficient stroke.
• 🧠 Keep It Simple: Effective coaching—and training—isn't about complexity. Focusing on one actionable cue at a time works best.
• 🔄 The Obvious Symptom Isn't Always the Real Problem: An early elbow entry might not be an elbow issue—it might be poor rotation.
• 💪 Dryland Matters: Core, mobility, and shoulder stability work outside the pool can supercharge your swimming and reduce injury risk.
• 🎯 Stroke Finish Isn’t Just a Detail: Giving attention to the final part of your stroke can improve both your reach and your overall rotation.

🧠 The Surprising Truth About Your Stroke

I used to think my hand entering too steeply into the water was the issue. I filmed myself, scrutinized my elbow angle, even switched hand paddles. Still, no change. But once I started prioritizing body rotation—getting my hips involved and finishing every stroke fully—the problem solved itself.

This is a great example of how swimming, like problem-solving in life, often requires you to look beneath the surface. What you're seeing is often just the consequence, not the cause.

🎮 Simplicity Isn’t a Shortcut—It’s a Strategy

I've worked with coaches who threw 10 corrections at me in one session. The result? Analysis paralysis. Your brain can’t engage every cue at once. The best coaches—just like great mentors in life—highlight one, maybe two things that truly move the needle. Master those, and the rest starts to align naturally. Swimming well is like compounding interest: the small corrections done consistently yield exponential results over time.

🏋️♂️ Why Dryland Shouldn’t Be an Afterthought

If you're only swimming and avoiding the gym because it doesn’t feel "specific enough," it’s time for a mindset shift. Resistance training, core stabilization, and shoulder mobility exercises are essential. They prime you for better technique and help keep overuse injuries at bay.

Think of dryland as preventive insurance for your swimming career. Just like you diversify your assets to mitigate risk in finance, you diversify your physical training to protect your investment in the pool.

🚀 Finish Strong: The Psychology of the Last Push

The final part of your pull—what they call “stroke finish”—isn’t just flair. Finishing your stroke fully not only contributes to propulsion but encourages full-body rotation. It's like closing a deal. If you only put in the effort at the beginning and lose focus right before the handshake, you forfeit all that buildup.

🔍 Final Thoughts

You don’t need fancy equipment, underwater cameras, or elite genetics to start swimming better. You need thoughtful focus, mechanical understanding, and layered improvement—one habit at a time. Swimming is a dance between the body and the water, one that becomes more graceful when you’re tuned into what really matters: form, not force.

So the next time you're frustrated in the pool, remember: Progress doesn’t always come from pushing harder. Sometimes, it comes from thinking deeper, rotating smarter, and finishing every stroke like it matters—because it does.