The Rhythmic Key to Mastering the Medley — One Count at a Time 

The Individual Medley (IM) is swimming’s ultimate test of versatility, demanding flawless transitions between four distinct strokes: butterfly, backstroke, breaststroke, and freestyle. Yet for many swimmers — from age-groupers to seasoned competitors — the real challenge isn’t just executing each stroke, but nailing the rhythm, timing, and mental shift between them.

Enter the 3-2-1 Drill — a brilliantly simple counting method that transforms the complex IM sequence into a clear, rhythmic, and repeatable pattern. By assigning numbers to each stroke phase, swimmers internalize pacing, reduce hesitation, and glide through transitions with confidence.

In this guide, we’ll show you how to use the 3-2-1 Drill to build smoother, faster, and more efficient IM swims — whether you’re racing the 200 or just learning the medley order.

🎯 Why IM Timing Is So Challenging

Unlike single-stroke events, the IM requires constant mental and physical recalibration:

• Butterfly → Backstroke: Blind flip turn, body rotation, new breathing pattern

• Backstroke → Breaststroke: Legal touch-on-back, shift to pull-breathe-kick-glide

• Breaststroke → Freestyle: Explosive transition from glide to high-tempo stroke 

Without a clear internal rhythm, swimmers often:

❌ Rush turns and lose streamline

❌ Hesitate before the next stroke

❌ Blow up on the breaststroke leg

❌ Finish freestyle with poor pacing

The 3-2-1 Drill solves this by creating a predictable cadence that guides the entire race.

🔢 How the 3-2-1 Drill Works

The numbers correspond to time allocation or focus zones for each stroke segment in a 100m IM (25m per stroke). While the exact interpretation can vary, the most effective version uses stroke count or effort distribution:

📏 Version 1: Stroke Count Focus (for pacing) 

• “3” = Butterfly (25m) → Highest effort, controlled stroke count (e.g., 15–18 strokes)

• “2” = Backstroke (25m) → Steady rhythm, build slightly (e.g., 16–20 strokes)

• “1” = Breaststroke (25m) → Patient, efficient, longest glide (e.g., 12–16 strokes)

• Freestyle (25m) = Unleash! — Not counted, but implied as the “reward” leg 

🕒 Version 2: Mental Timing Focus (for transitions) 

• “3” = Approach the wall (last 3 strokes of current stroke)

• “2” = Execute the turn (2 seconds: touch, tuck, push)

• “1” = Breakout and first stroke (1 powerful stroke to establish rhythm) 

Both versions build anticipation, rhythm, and flow — turning the IM from a series of stops into a continuous dance.

🛠️ How to Teach and Practice the 3-2-1 Drill

Step 1: Dryland Walkthrough 

• Stand at pool edge

• Say aloud: “3 (fly)… 2 (back)… 1 (breast)… FREE!”

• Add arm motions for each stroke

• Practice turn transitions: flip, open turn, quick switch 

Step 2: Stationary Water Practice 

• In chest-deep water, perform each stroke’s key motion on cue:

  • “3” = Butterfly pull

  • “2” = Backstroke recovery

  • “1” = Breaststroke kick 

• Add breathing cues 

Step 3: Full IM with Count 

• Swim 100m IM, mentally counting “3-2-1-FREE”

• Use a metronome or coach’s clap to lock in rhythm

• Focus on smooth transitions, not just speed 

🏊 Sample 3-2-1 IM Workout (45 Minutes)

Warm-Up:

• 400m easy + 4 x 50m stroke-specific drills 

Technique Focus:

• 4 x 25m 3-2-1 Transitions (6.25m per stroke) — focus on legal, fast turns

• 4 x 50m Single-Stroke IM Order (fly 12.5 + back 12.5, etc.)

Main Set:

• 4 x 100m IM @ race pace

  • Use silent “3-2-1-FREE” count

  • Rest: 60s

  • Goal: Negative split breast-to-free

Race Simulation:

• 2 x 100m IM Time Trial

  • Apply 3-2-1 pacing strategy

  • Film turns for feedback

Cool-Down:

• 200m easy + stroke count reflection 

💬 Coaching Cues That Stick

🦋 “3 to fly strong, 2 to roll smooth, 1 to glide smart — then free to fly!”

🔄 “Your turn is your weapon — sharpen it with 3-2-1.”

⏱️ “Don’t rush the ‘1’ — that’s where speed hides.”

💙 “The IM isn’t four strokes — it’s one rhythm with four voices.”  

🧠 Why It Works: The Science of Rhythm

The brain thrives on pattern. The 3-2-1 Drill:

✅ Reduces cognitive load by simplifying decision-making

✅ Creates auditory and kinesthetic anchors for timing

✅ Builds muscle memory for transitions

✅ Lowers anxiety through predictability

⚠️ Common Mistakes — And How to Fix Them    

Final Thoughts

The 3-2-1 Drill isn’t just a counting game — it’s a rhythm reset for the IM. It transforms a complex, intimidating race into a simple, repeatable pattern that builds confidence, efficiency, and speed.

So the next time you push off for an IM set, don’t just go through the motions.Count it.Feel it.Own it.

Because in the medley, greatness isn’t in the strokes —it’s in the spaces between them.

3… 2… 1… FREE! 

The perfect IM isn’t rushed — it’s counted. 💙🏊‍♂️