Backstroke Efficiency Drills: Integrating into IM

Building a Smooth, Fast, and Sustainable Back Leg in the Individual Medley

In the Individual Medley (IM), backstroke is the bridge between butterfly’s power and breaststroke’s patience. It’s often the forgotten leg — trained as an afterthought, raced without strategy, and riddled with inefficiencies that cost precious seconds. Yet with the right focus, the backstroke leg can become a source of recovery, rhythm, and strategic advantage — setting you up to dominate the breaststroke and freestyle legs.

The key? Integrating backstroke efficiency drills directly into your IM training — not as isolated skills, but as essential components of medley mastery.

In this guide, we’ll show you how to blend targeted backstroke technique work into IM-focused sets to build a back leg that’s not just fast — but smart, sustainable, and seamlessly integrated.

🌊 Why Backstroke Efficiency Matters in IM

Unlike standalone backstroke races, IM backstroke has unique demands:

• Fatigue from butterfly → Technique must hold up under exhaustion

• Transition to breaststroke → Must finish with energy and rhythm

• Pacing strategy → Too slow = lost ground; too fast = fade on breast

• Blind turns → Legal, fast flip turns are non-negotiable

“Your IM isn’t four strokes — it’s one race with four gears. Backstroke is where you shift smoothly.”— Chase Kalisz, Olympic 400 IM Gold Medalist

🔑 4 Pillars of Efficient IM Backstroke

1. Body Rotation (Not Flat Swimming)

• Why: Flat backstroke sinks hips, strains shoulders, and kills momentum

• IM Focus: Rotate 30–45° to engage core and lats — but not so much that you lose sight of the wall

2. Hip-Driven Kick (Not Knee Kicking)

• Why: Knee kicks waste energy and drop hips — critical when fatigued after fly

• IM Focus: Small, fast flutter from hips — just enough to stabilize, not propel

3. Streamlined Turns (The Free Speed Zone)

• Why: Backstroke turns are the #1 place to gain time in IM

• IM Focus: Legal touch (on back), tight tuck, 5 underwater dolphin kicks

4. Even Pacing (No Fade)

• Why: Blow up on back, and you’ll drown on breast

• IM Focus: Negative split or even splits — never “junk yardage”

🎯 Cue for IM Backstroke: “Roll smooth. Kick quiet. Turn fast. Finish strong.”

🛠️ 5 Backstroke Efficiency Drills for IM Integration

1. 6-Kick Switch in IM Order

Purpose: Build rotation and balance under fatigue.

How to do it:

• Swim 100m IM order:

  • 25m Fly → 6-kick switch on back

  • 25m Back → 6-kick switch on back

  • 25m Breast → 6-kick switch on back

  • 25m Free → 6-kick switch on back

• Focus: Consistent rotation on back leg, even after fly

💡 Why it works: Forces backstroke body position regardless of previous stroke fatigue.

2. Backstroke Breakout Sprints (Post-Butterfly)

Purpose: Train fast, legal transitions from fly to back.

How to do it:

• 8 x 25m:

  • 12.5m butterfly → flip turn → 12.5m backstroke

• Focus:

  • Touch wall on back (no early roll)

  • 5 underwater dolphin kicks

  • Strong breakout

🎯 Cue: “Fly in. Back out. Streamline tight.”

3. Paced Backstroke Legs in IM Sets

Purpose: Teach strategic pacing for IM context.

How to do it:

• 4 x 100m IM:

  • Butterfly: 90% effort

  • Backstroke: 85% effort (controlled, not max)

  • Breaststroke: 90%

  • Freestyle: 95%

• Rest: 60s

• Track splits — backstroke should be consistent, not fading

💡 Elite Insight: Most IMers go 3–5% too hard on backstroke — costing them on breast.

4. One-Arm Backstroke with IM Breathing

Purpose: Isolate pull and recovery while simulating IM fatigue.

How to do it:

• 4 x 50m one-arm backstroke

• Breathe every 2 strokes (like IM rhythm)

• Other arm in streamline

• Focus: High-elbow recovery, relaxed hand

🎯 Cue: “Elbow leads. Hand follows. Like a pendulum.”

5. Back-to-Breast Transition Drill

Purpose: Perfect the most technical IM turn.

How to do it:

• 8 x 25m:

  • 12.5m backstroke → legal touch on back → 12.5m breaststroke

• Focus:

  • “Touch on back. Tuck fast. Explode.”

  • No early roll — DQ risk!

⚠️ Rule Reminder: Must touch wall while on back (FINA SW 7.4).

📅 Sample IM Workout with Backstroke Efficiency Focus

Warm-Up:

• 400m easy + 4 x 50m IM drills (catch-up, 6-kick switch)

Technique Focus:

• 4 x 25m Backstroke Breakout Sprints (post-fly) — 30s rest

• 4 x 25m Back-to-Breast Transition — 45s rest

• 4 x 50m One-Arm Backstroke — 30s rest

Main Set:

• 4 x 100m IM @ race pace

  • Goal: Even backstroke splits, fast legal turns

  • Rest: 90s

Cool-Down:

• 200m easy backstroke + stroke count reflection

📊 How to Track Backstroke Efficiency in IM

Metric	How to Track	Goal
Backstroke Split Consistency	Compare all back legs in 400 IM	±0.5s variation
Turn Time	From back touch to breast push-off	<1.2s
Stroke Count	Per 25m backstroke	Holds under fatigue
Underwater Distance	After backstroke turn	10–15m

🎥 Film your IM back leg monthly — check rotation, kick, and turn legality.

💬 Pro Tips from Elite IM Coaches

“I don’t care how fast your butterfly is. If your backstroke fades, you’ve lost the race.”— Dave Salo

“The best IMers don’t swim backstroke — they manage it.”

“If your back-to-breast turn isn’t clean, you’re leaving 1.5 seconds on the table.”

⚠️ Common IM Backstroke Mistakes

Mistake	Fix
Swimming flat after fatiguing fly	Drill: 6-kick switch in IM sets
Over-kicking to “recover”	Cue: “Kick quiet — your arms are on vacation”
Rushing the back-to-breast turn	Drill: Slow-motion turn rehearsals
Ignoring pacing	Use Tempo Trainer to lock in backstroke rhythm

Final Thoughts

In the IM, backstroke isn’t a break — it’s a strategic reset. It’s where you recover from fly, prepare for breast, and maintain rhythm.And when trained with purpose, it becomes your secret weapon.

So don’t just “swim back” in IM.Roll. Kick. Turn. Thrive.

Because the fastest medley swimmers aren’t those with the best strokes —they’re the ones who connect them all with intelligence, efficiency, and flow.

Fly strong. Back smooth. Breast tough. Free fast.

In the IM, mastery isn’t in the legs — it’s in the links. 💙🏊‍♂️