By Sanuj Srivastava on SwimSwam
As a swimming coach, one of the common mistakes I notice among beginners is that they try too hard to make their freestyle stroke longer. They reach forward, extend their arm and then wait for the other hand to catch up before beginning the next pull.
At first glance, this can look like a smooth and controlled stroke. The swimmer appears relaxed, maintains a long body position and takes fewer strokes per length. But there is an important difference between an effective glide and over-gliding.
A long stroke does not necessarily mean a slow stroke, and reducing your stroke count does not always mean you are swimming more efficiently.
Understanding this difference can help swimmers improve their rhythm, maintain momentum and develop a more effective freestyle technique.
What Is Gliding in Freestyle?
In freestyle, extending your arm forward after hand entry helps you establish a streamlined position. This extension allows you to maintain body alignment while preparing for the catch, the phase in which the hand and forearm begin applying pressure against the water.
A controlled extension is useful. It gives the swimmer time to organize their body position, rotate through the shoulders and torso, and prepare for the next phase of the stroke.
However, extending the arm and stopping the arm are two different things.
The lead arm can remain extended in front while the swimmer begins setting up the catch. Meanwhile, the opposite arm recovers over the water and moves forward.
The movements should connect naturally rather than become a series of separate actions.
Good freestyle is not about rushing the pull, but it is also not about waiting unnecessarily at the front.
What Is Over-Gliding?
Over-gliding occurs when a swimmer leaves the lead arm extended for too long before beginning the catch and pull. Instead of maintaining a continuous rhythm, the swimmer introduces a noticeable pause into the stroke cycle.
This often happens when beginners are told to reach further, take fewer strokes or glide as much as possible.
They may interpret this advice literally and try to keep one hand in front until the recovering hand nearly touches it. The result can be a stroke that looks long but lacks continuity.
During an extended pause, the swimmer may lose forward speed. They then have to rebuild that speed with the next stroke rather than maintaining a more consistent rhythm.
Swim Smooth describes this pattern as the “Overglider” swimming type, characterized by a long stroke with excessive pauses and insufficient rhythm.
The key problem is not the forward extension itself. It is the unnecessary delay between extension and the next phase of the stroke.
Glide vs. Over-Gliding: What Is the Difference?
Although the two may look similar to a beginner, their timing and effect on swimming are different.
Effective extension and glide:
The hand enters in line with the shoulder and reaches forward. The body remains streamlined and balanced. The swimmer prepares the catch without an unnecessary pause. The arms, body rotation and kick work together to maintain rhythm.Over-gliding:
The lead hand remains stationary for too long. There is a noticeable dead spot at the front of the stroke. Forward speed may decrease between strokes. The swimmer may struggle to increase their pace without dramatically increasing effort.The goal is not to eliminate forward extension. It is to avoid turning that extension into a prolonged pause.
Why Does Over-Gliding Slow You Down?
1. You Lose Momentum Between Strokes
Swimming is not just about how much force you produce. It is also about how effectively you maintain movement through the water.
When a swimmer pauses too long at the front, forward speed can decrease. The next pull must then help accelerate the body again.
This repeated pattern of slowing down and speeding up can make swimming feel harder than necessary.
Maintaining a connected stroke rhythm can help reduce these unnecessary fluctuations in speed.
2. Your Stroke Rate Becomes Too Low
Stroke rate refers to how frequently a swimmer completes their arm strokes, usually measured in stroke cycles or individual arm strokes per minute.
An over-glider often has a low stroke rate because of the prolonged pause at the front.
A low stroke rate is not automatically a problem. Distance swimmers may deliberately use a lower rate depending on their pace, body characteristics and technique.
The issue arises when the rate is low because the swimmer is waiting rather than moving efficiently through the stroke.
Increasing stroke rate slightly, while maintaining good technique, can help such swimmers find a smoother rhythm.
3. You Confuse Fewer Strokes With Better Technique
Many beginners count their strokes per length and assume that fewer strokes always indicate better efficiency.
Stroke count can be a useful training measure, but it does not tell the entire story.
For example, one swimmer might complete a length in fewer strokes but take considerably longer because they pause between each stroke. Another might use a few more strokes while maintaining better speed and rhythm.
Which swimmer is more efficient depends on the relationship between speed, effort, stroke mechanics and distance covered.
The objective should not be to take the fewest possible strokes. It should be to find an effective stroke length at the pace you want to swim.
How Can You Correct Over-Gliding?
The first step is to identify why the swimmer is pausing. Some swimmers deliberately wait at the front, while others have difficulty coordinating their arms, body rotation and breathing.
The correction should address the underlying problem rather than simply asking the swimmer to move their arms faster.
1. Think “Reach and Connect,” Not “Reach and Wait”
During freestyle, allow the hand to enter and extend forward naturally. As the opposite arm recovers, begin organizing the catch with the lead arm rather than holding it motionless until both hands meet.
Imagine the stroke as a continuous sequence:
Entry → Extension → Catch → Pull → Recovery
Each phase flows into the next. The swimmer should be patient enough to establish a good catch without introducing an unnecessary pause.
A useful coaching cue is: “Reach forward, but keep the stroke connected.”
2. Try Three-Quarter Catch-Up Instead of Full Catch-Up
The catch-up drill is commonly used to help beginners understand arm extension, hand entry and coordination. In its traditional form, one arm remains extended until the recovering hand reaches it.
However, swimmers who already over-glide may reinforce their existing habit if they practise an exaggerated pause repeatedly.
A useful progression is three-quarter catch-up. Instead of waiting for the recovering hand to touch the lead hand, the lead arm begins its catch as the opposite arm approaches the front.
This helps the swimmer practise front-end control while gradually developing a more continuous stroke.
The drill should be used according to the swimmer’s needs. Catch-up is not inherently wrong, but it should not become the default solution for every freestyle problem.
3. Swim Short Repeats With a Focus on Rhythm
Try 6 × 25 metres of easy freestyle, resting briefly between repetitions.
For the first two lengths, focus on a relaxed forward extension. For the next two, pay attention to the moment the lead arm begins its catch. During the final two, aim to connect the movements without rushing or pausing.
The goal is not to sprint. Maintain a comfortable pace and notice whether the stroke feels continuous.
If your technique breaks down, slow down slightly and rebuild the rhythm before increasing speed.
4. Use Stroke Count Alongside Time
Count your strokes over a consistent distance and record the time taken. Repeat the swim under similar conditions while focusing on a smoother arm rhythm.
If your stroke count increases slightly but your time improves without a disproportionate increase in effort, that may be a positive change.
Do not force a particular stroke count. Instead, use both measurements to understand how your technique affects performance.
Does Every Freestyle Swimmer Need to Eliminate the Glide?
No. Every swimmer has individual timing, and effective freestyle coordination varies with speed, distance, skill level and body mechanics.
A beginner who rushes every stroke may need to work on extension, balance and patience. A swimmer who pauses excessively at the front may need to focus on timing and continuity.
These swimmers require different corrections.
The important distinction is between allowing enough time to establish an effective catch and waiting so long that the stroke loses its rhythm.
A swimmer should not sacrifice body alignment or a sound catch simply to increase stroke rate. Likewise, they should not sacrifice continuity simply to achieve a lower stroke count.
In freestyle, reaching forward is important, but reaching forward for as long as possible is not the goal.
A good stroke combines extension, balance, an effective catch and coordinated movement. The arms do not need to rush, but they should work together without an unnecessary dead spot at the front.
As a coach, I encourage beginners to stop chasing the lowest possible stroke count and start paying attention to how their stroke feels and how quickly they move through the water.
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