Designing IM Training Plans for Different Skill Levels

The Individual Medley (IM) is one of the most technically demanding events in swimming, requiring mastery of all four strokes — butterfly, backstroke, breaststroke, and freestyle — plus seamless transitions. Whether you’re coaching youth swimmers, competitive teens, or adult athletes, designing an effective IM training plan depends on one key factor: skill level.

In this guide, we’ll break down how to create structured IM training plans for beginners, intermediates, and advanced swimmers, with specific goals, set structures, and training focus areas.

🧠 Why Tailor IM Training to Skill Level?

Each swimmer has different strengths, weaknesses, endurance levels, and stroke mechanics. A one-size-fits-all IM plan can lead to:

• Overtraining or undertraining

• Neglect of weak strokes or transitions

• Plateaued performance or burnout

By customizing the approach, swimmers improve all components of the IM, not just their favorite strokes.

🏊‍♂️ IM Training Components to Include at Any Level

Regardless of skill, your IM training plan should balance:

• Stroke technique and mechanics for all four strokes

• Transitions and turns (especially back-to-breast)

• Endurance and pacing

• Stroke-specific strength training

• Race strategy and mental toughness

🟢 Beginner IM Training Plan

Goals: Build basic stroke proficiency, confidence in transitions, and endurance for 100–200 IM.

Weekly Focus:

• 2 days: Technique drills for 2 strokes per session

• 1 day: Kick and pull sets

• 1 day: IM combo sets and transition drills

Sample Workout:

Warm-Up:

• 4x50 (choice) easy swim

• 4x25 kick (1 per stroke)

Drill Set:

• 2x25 Butterfly single-arm

• 2x25 Backstroke body roll

• 2x25 Breaststroke glide timing

• 2x25 Freestyle catch-up drill

Main Set:

• 4x50 IM order (25 drill / 25 swim)

• 2x100 IM at moderate effort

Cool Down:

• 100 choice easy

✅ Keep instructions simple, use visual demonstrations, and reinforce legal transitions.

🟡 Intermediate IM Training Plan

Goals: Refine technique, improve endurance, and work on consistent pacing in 200–400 IM.

Weekly Focus:

• 1 day: Stroke-specific drills and race pacing

• 1 day: IM transition and split work

• 1 day: Strength-focused sets (paddles, pullouts, resistance)

• 1 day: Broken IM or endurance IM sets

Sample Workout:

Warm-Up:

• 300 swim (IM order by 75s)

• 4x50 drill/swim by stroke

Drill Set:

• 8x25 IM transitions (Fly→Back, Back→Breast, etc.)

• 4x50 Breaststroke pullouts + freestyle recovery

Main Set:

• 3x200 IM (1: easy focus on form, 2: build pace, 3: negative split)

• 4x25 sprint each stroke

Cool Down:

• 100 backstroke with long, easy kick

✅ Add tempo trainers, stroke count goals, and test sets every 4–6 weeks.

🔴 Advanced IM Training Plan

Goals: Optimize stroke transitions, pacing, and sprint/threshold ability for competitive 200/400 IM races.

Weekly Focus:

• 1 day: VO2/sprint and lactate sets

• 1 day: High-volume aerobic IM base

• 1 day: Stroke-specific power + resistance

• 1 day: Broken IM and negative split focus

• 1 day: Recovery + skill drills

Sample Workout:

Warm-Up:

• 600 swim + 6x50 kick/drill by stroke

Pre-Set:

• 4x100 (Fly, Back, Breast, Free) at 75%

• 8x25 on :30, 2 per stroke at race pace

Main Set:

• 2x400 IM broken: 100s @ race pace with 10s rest

• 3x100 IM descends (from threshold to sprint)

• 6x25 choice sprint

Cool Down:

• 200 pull, easy stroke of choice

✅ Include pace clocks, heart rate tracking, and timed intervals. Use race simulation regularly.

🏋️ Dryland & Strength Suggestions (All Levels)

• Plank variations, leg raises, shoulder mobility

• Medicine ball throws for butterfly/backstroke

• Resistance bands for breaststroke and freestyle catch

• Vertical kicking and core-focused dryland 2–3x/week

🏁 Final Thoughts

A strong IM swimmer is built through well-rounded, targeted training. Whether you're teaching the basics or preparing an elite athlete for competition, tailoring your plan to each swimmer’s ability and goals ensures progress across all four strokes, not just their best one.