Creating a Balanced IM Training Regimen

The Individual Medley (IM) is the ultimate test of a swimmer’s versatility, endurance, and skill. With four strokes—butterfly, backstroke, breaststroke, and freestyle—performed in sequence, the IM demands not just technique but also smart strategy and training balance.

To succeed in the IM, swimmers must train each stroke individually, work on transitions, and build both aerobic and anaerobic capacity. Here's how to create a balanced IM training regimen that boosts performance across all strokes while developing race-specific skills.

🧠 Why Balance Matters in IM Training

An unbalanced IM training routine can lead to:

• Overdeveloping one stroke while neglecting others

• Poor transitions between strokes

• Inconsistent pacing and burnout mid-race

• Inefficiency in strokes you don’t favor

A balanced regimen ensures technical development, muscular symmetry, and better in-race execution.

🏊‍♂️ Key Components of a Balanced IM Program

1. Stroke-Specific Workouts

Each stroke needs focused attention.

Weekly Recommendation:

• Butterfly: 1 focused session

• Backstroke: 1 focused session

• Breaststroke: 1 focused session

• Freestyle: 1–2 sessions (it's the final stroke and endurance-dependent)

2. Transition Training

Practice the key stroke transitions:

• Butterfly ➝ Backstroke

• Backstroke ➝ Breaststroke

• Breaststroke ➝ Freestyle

Include turns, breakouts, and legal underwater movements for each transition.

Drill Example:4×100 IM with no breathing during the last 5 meters of each stroke to simulate transitions.

3. Race-Pace Sets and Stroke Order

To simulate race conditions and pacing demands:

Workout Example:3 Rounds of:

• 1×100 IM at moderate pace

• 1×100 IM at race pace

• 1×100 IM broken: rest 10s at 25s

This builds stamina and teaches how to hold form under pressure.

4. IM Kick and Pull Sets

Use fins, kickboards, and pull buoys to isolate and build strength.

Set Example:4×100 (25 Kick + 25 Swim) IM order4×50 Pull IM order with paddles

5. Aerobic and Anaerobic Conditioning

Blend long aerobic sets for endurance with short sprints for explosive power.

Aerobic Set:5×200 IM @ moderate paceAnaerobic Set:4×50 IM order sprint (rest 30s)

6. Dryland Training

Support stroke power and stability with land-based strength training.

Focus Areas:

• Core: planks, twists

• Shoulders: resistance bands, pull-ups

• Legs: squats, lunges

• Plyometrics: box jumps, med ball slams

📅 Sample Weekly IM Training Schedule

Day	Focus Area
Monday	Backstroke technique + core
Tuesday	IM aerobic + transitions
Wednesday	Breaststroke + dryland legs
Thursday	Butterfly + race pacing
Friday	Freestyle + kick endurance
Saturday	IM broken sets + sprint work
Sunday	Recovery or mobility

✅ Pro Tips for Success

• 🎯 Focus on your weakest stroke at least once per week

• 📹 Use video feedback to spot inefficiencies in transitions

• 🔄 Alternate IM distances (100, 200, 400) during training blocks

• 🧠 Visualize your race strategy during long aerobic sets

• 📓 Track splits and stroke counts to measure progress

🏁 Final Thoughts

Creating a balanced IM training regimen means respecting all four strokes, training transitions, and varying intensity throughout the week. By developing both technique and race-day execution, you’ll become a more complete and competitive IM swimmer.