Balancing Speed and Endurance Training for IM

Individual Medley (IM) swimming challenges athletes to master all four strokes — butterfly, backstroke, breaststroke, and freestyle — in a single race. Succeeding in IM requires more than technical skill; it demands a smart balance of speed and endurance in training. This balance ensures you have the power for strong starts and sprints, and the stamina to maintain form through the final lap.

Whether you're a coach or a swimmer, here's how to effectively balance speed and endurance training for IM success.

🧠 Why Balance Matters in IM

Each stroke in IM has its own tempo, energy demand, and recovery requirement. Without proper balance:

• You may sprint the butterfly and gas out by breaststroke.

• Your endurance may keep you in the race, but without the speed to compete.

• Transitions suffer, and pacing breaks down.

To swim a fast IM, you need targeted training that addresses both stroke-specific endurance and explosive speed capacity.

⚖️ Key Components of a Balanced IM Training Plan

1. Stroke-Specific Endurance Sets

Endurance doesn’t mean just swimming slow and long — it means maintaining efficiency and stroke integrity over distance.

Example Sets:

• 4×200 IM holding race pace effort

• 3×400 IM with focus on even pacing and low stroke count

2. High-Intensity Speed Intervals

Develop speed for starts, turns, and finishing sprints. Use short rest intervals and focus on fast twitch muscle engagement.

Drills:

• 8×50 Butterfly at 90% effort, 20 seconds rest

• 16×25 (4 of each stroke) from blocks, race pace

3. Mixed-Stroke Combo Sets

Use varied IM-focused sets that switch strokes mid-set. This mirrors race demands and trains transitions.

Combo Set Example:

• 3×(100 Back + 50 Breast + 100 Free), rest 30 seconds between

4. Aerobic Maintenance with Kick and Pull

Don’t ignore the legs — a strong kick contributes to propulsion and body position throughout the IM.

Examples:

• 10×100 kick with fins, 80% effort

• Pull sets with paddles for freestyle and breaststroke endurance

🛠️ Tips for Fine-Tuning Balance

• Track splits and see where fatigue hits. Customize endurance sets for weaker strokes.

• Alternate focus days: e.g., Speed Monday, Endurance Wednesday, Combo Friday.

• Incorporate dryland strength and core work — crucial for sprint power and fatigue resistance.

🏁 Final Thought

Balancing speed and endurance in IM training isn’t about doing more — it’s about doing the right kind of work. Train smart by targeting your weaknesses, refining technique under fatigue, and keeping transitions tight. With the right mix, you’ll build the foundation for faster, more consistent IM performances.