Arm-Leading Drill: Isolating IM Arm Technique

Master Each Stroke’s Pull with Precision, Power, and Purpose 

In the Individual Medley (IM), success hinges on one truth: you’re only as strong as your weakest stroke. While many swimmers focus on endurance or pacing, the real differentiator lies in arm technique — the subtle, stroke-specific mechanics of the pull that generate propulsion, conserve energy, and maintain rhythm.

Enter the Arm-Leading Drill: a powerful, focused exercise that isolates the arm movement of each IM stroke — butterfly, backstroke, breaststroke, and freestyle — allowing swimmers to refine catch, pull path, and recovery without the distraction of full-stroke complexity.

In this guide, we’ll break down how to use the Arm-Leading Drill to build cleaner, more efficient, and race-ready IM arms — one stroke at a time.

🎯 Why Isolate Arm Technique in IM?

Each IM stroke demands a unique arm action:

• Butterfly: Simultaneous, sweeping “keyhole” pull with early vertical forearm

• Backstroke: Alternating, high-elbow catch with body rotation

• Breaststroke: Short, compact scull with hands snapping together under chest

• Freestyle: High-elbow catch, S-curve pull, relaxed recovery 

When swum in sequence, poor arm mechanics in one stroke can sabotage the next. The Arm-Leading Drill eliminates this by slowing down, simplifying, and spotlighting the pull phase.

“Great IMers don’t just swim four strokes — they master four distinct arm techniques.”  

🛠️ How to Perform the Arm-Leading Drill

Basic Structure:

• Swim one arm only per length (other arm at side or holding a board)

• Focus exclusively on the working arm’s pull path, catch, and recovery  

• Breathe as needed, but keep head position stroke-appropriate

• Use fins to maintain body position and reduce leg fatigue 

Key Focus Cues by Stroke:

🦋 Butterfly Arm-Leading 

• Enter thumbs-first, shoulder-width apart

• Sweep hands outward slightly, then powerfully inward and back

• Snap hands together at hips before recovery

• Cue: “Pull to your belly button — not your knees.” 

🌊 Backstroke Arm-Leading 

• Recover with high elbow, hand relaxed

• Catch with forearm (not hand), pressing water back

• Rotate core toward pulling arm

• Cue: “Reach for the sky, pull through the water.” 

🐸 Breaststroke Arm-Leading 

• Scull outward from streamline, elbows high

• Sweep hands in a compact “heart” or “keyhole” shape

• Snap hands together under chin — no pause

• Cue: “Pull with your forearms — your hands are just along for the ride.” 

🏊‍♀️ Freestyle Arm-Leading 

• Enter fingertips-first, shoulder-width

• Bend elbow early, press water back with forearm

• Recover with high elbow, relaxed hand

• Cue: “Catch like you’re climbing a ladder.” 

🔄 How to Structure an IM Arm-Leading Set

Option 1: Stroke-by-Stroke Focus 

• 4 x 50m per stroke (arm-leading only)

• Rest: 20–30s

• Focus: Perfect one stroke before moving to the next 

Option 2: IM Order Integration 

• 4 x 100m IM Order (25m per stroke, arm-leading)

  • 25m Fly (right arm)

  • 25m Back (left arm)

  • 25m Breast (right arm)

  • 25m Free (left arm) 

• Rest: 30s

• Builds stroke transition awareness

Option 3: Weak-Stroke Emphasis 

• Identify weakest stroke (e.g., breaststroke)

• 6 x 50m breaststroke arm-leading

• Add snorkel to remove breath timing stress

• Progress to full stroke after drill 

💡 Use a snorkel for butterfly and breaststroke to isolate pull without breath disruption.  

💪 5 Key Benefits of the Arm-Leading Drill

1. Eliminates Compensation 

• Prevents strong arms from masking weak ones

• Forces engagement of correct muscle groups (lats, forearms, scapular stabilizers) 

2. Builds Stroke-Specific Muscle Memory 

• Repetition of correct pull path wires the nervous system for race-day execution 

3. Improves Body Awareness 

• Swimmers feel imbalances (e.g., crossing over in free, wide pull in breast) 

4. Reduces Shoulder Strain 

• Slower, controlled motion allows focus on high-elbow mechanics — not brute force 

5. Enhances IM Transitions 

• Practicing strokes in isolation makes the switch from breast to free or fly to back smoother 

🧠 Coaching Tips for Maximum Impact

✅ Use Mirrors or Video: Let swimmers see their pull path

✅ Add Fists-Only Variation: Swim arm-leading with closed fists to force forearm catch

✅ Pair with Paddles (Sparingly): Small, hole-filled paddles amplify water feel

✅ Emphasize Recovery: “Your recovery sets up your catch — don’t rush it.”

✅ Keep Distances Short: 25–50m max per rep to maintain focus

🚫 Avoid: Over-kicking or arching back — use fins and core bracing to stay balanced.  

📅 Sample Arm-Leading IM Workout (45 Minutes)

Warm-Up:

• 400m easy + 4 x 50m drills (catch-up, side kick) 

Technique Set:

• 4 x 25m Fly Arm-Leading (snorkel) — 20s rest

• 4 x 25m Back Arm-Leading — 20s rest

• 4 x 25m Breast Arm-Leading (snorkel) — 20s rest

• 4 x 25m Free Arm-Leading — 20s rest 

IM Integration:

• 4 x 100m IM Order (arm-leading, fins) — 30s rest

• Focus: “Clean pull, quiet recovery” 

Main Set:

• 4 x 50m Full IM Strokes @ race pace

• Rest: 45s

• Apply arm technique from drills 

Cool-Down:

• 200m easy choice + shoulder mobility 

💬 Real Coaching Cues That Stick

🦋 “Pull like you’re hugging a beach ball — then snap it shut.”

🌊 “Your elbow is your rudder — lead with it.”

🐸 “Scull with your forearms — not your palms.”

🏊‍♀️ “Catch high, pull back, recover relaxed.”  

⚠️ Common Mistakes to Avoid   

Dropping elbow on recovery	Cue: “Show your armpit to the wall”
Pulling past hips (fly/free)	“Finish at your thigh — don’t drag”
Wide breaststroke pull	“Sweep just past shoulders — no ‘keyhole’ deep”
Holding breath during drill	Use snorkel or add steady exhale

Final Thoughts

The Arm-Leading Drill isn’t just about moving one arm — it’s about mastering the language of propulsion in each IM stroke. It transforms vague effort into precise action, turning “I swam IM” into “I commanded every stroke.”

So the next time you push off for an IM set, don’t just go through the motions.Lead with purpose.Pull with power.And let every arm stroke be a declaration of mastery.

One arm. One stroke. One perfect pull. 

Because in the IM, greatness isn’t in the legs —it’s in the hands that move the water. 💙🏊‍♂️