Developing Key Skills for IM Success

Mastering the Medley — Where Versatility Meets Victory

The Individual Medley (IM) is often called the ultimate test of a swimmer’s range, discipline, and intelligence. It’s not just four strokes strung together — it’s a strategic, technical, and mental marathon that demands excellence in butterfly, backstroke, breaststroke, and freestyle, plus seamless transitions between them.

But IM success doesn’t come from being “good enough” in all four strokes. It comes from mastering the key skills that unify them — skills that transcend stroke and define champions.

In this guide, we’ll break down the six non-negotiable pillars of IM excellence and show you how to train them systematically, so you can turn the medley from your weakest event into your winning weapon.

🏆 The 6 Key Skills for IM Success

1. Transitions: The Hidden Race Within the Race

In a 400m IM, you execute three critical transitions:

• Butterfly → Backstroke (blind flip turn)

• Backstroke → Breaststroke (must touch on back)

• Breaststroke → Freestyle (explosive shift in rhythm)

Why it matters: A slow or illegal turn can cost 0.5–1.0 seconds per wall — up to 3 seconds in a 400 IM.

How to train it:

• Drill: “25m IM Transitions” — 6.25m per stroke, focus on legal, fast turns

• Cue: “Touch on back. Tuck fast. Push in streamline.”

• Film: Review every turn — check for streamline and legality

💡 Elite Insight: Chase Kalisz wins IMs in the turns — not the strokes.

2. Pacing Strategy: The Art of the Negative Split

Most swimmers go out too hard on butterfly, fade on breaststroke, and crawl home on freestyle.

Winning pacing:

• Butterfly: Controlled, not all-out (save 5% for finish)

• Backstroke: Build slightly — set up breaststroke

• Breaststroke: Patient, efficient — the “grind zone”

• Freestyle: Unleash — negative split the final 100m

How to train it:

• Set: 4 x 100m IM order — descend 1–4

• Cue: “Fly strong. Back steady. Breast tough. Free mighty.”

• Tool: Use Tempo Trainer to lock in stroke rates per stroke

3. Stroke-Specific Technique: No Weak Links

You’re only as fast as your slowest stroke. Most IMers have one “Achilles’ heel”:

• Butterfly: Poor undulation or breath timing

• Backstroke: Flat body, no rotation

• Breaststroke: Wide kick, rushed glide

• Freestyle: Crossing over, dropped elbow

How to train it:

• Weekly focus: Dedicate one session per week to your weakest stroke

• Drill: Arm-leading drills (one-arm IM) to isolate technique

• Metric: Track stroke count per 25m — aim for consistency under fatigue

🎯 Pro Tip: “Your IM isn’t 4 strokes — it’s 1 rhythm with 4 voices.”

4. Underwater Efficiency: Free Speed Off Every Wall

IM is won in the 10–15m after each turn — with streamline and dolphin kicks.

Key elements:

• Tight streamline: Biceps squeeze ears, core braced

• 5 powerful dolphin kicks: Especially critical off breaststroke turn

• Streamlined breakout: No head lift, no early stroke

How to train it:

• Drill: “Streamline Push-Off + 5 UDK” — 8 x 15m per stroke

• Goal: Glide 12m+ off every wall (LCM)

• Cue: “Streamline like a missile — not a noodle.”

5. Mental Toughness: Mastering the Grind Zone

The third 100m of a 400 IM (breaststroke) is where races are won or lost. Fatigue sets in, technique breaks, and doubt creeps in.

How to build it:

• Simulate fatigue: 4 x 100m IM with minimal rest (15s)

• Mantras: “Timing is everything,” “Glide to fly”

• Visualization: Mentally rehearse strong breaststroke leg nightly

💬 “I don’t fear the butterfly. I fear the fade on breast. So I train it like it’s the race.”— Olympic IM Finalist

6. Race Awareness: Knowing Where You Are — Blind

Backstroke and breaststroke offer no visual reference to the wall. You must count strokes and feel the race.

How to train it:

• Blind swimming: 25m with eyes closed (supervised) — rely on stroke count

• Flag-to-wall drills: “3 strokes from flags” — build consistency

• Turn markers: Place tape on pool floor to calibrate approach

🧠 Elite Habit: IM swimmers know their exact stroke count to every wall — in every pool.

📅 Sample Weekly IM Development Plan

Day	Focus	Key Workout
Mon	Weak Stroke + Turns	6 x 50m weak stroke; 8 x 25m IM transitions
Tue	Endurance + Pacing	4 x 100m IM order — negative split
Wed	Recovery + Mobility	1,000m easy + core/rotator cuff work
Thu	Race Pace + Underwater	6 x 50m @ IM pace; 8 x 15m pullout sprints
Fri	Rest or Light Swim	—
Sat	Time Trial	1 x 200m or 400m IM — full race simulation
Sun	Active Recovery	800m IM order easy + visualization

📊 How to Track IM Progress

Metric	Why It Matters
Split Times by Stroke	Reveals weak legs (e.g., breaststroke 5s slower)
Turn Time	<1.0s from touch to push-off = free speed
Stroke Count Consistency	Should hold under fatigue
Underwater Distance	10–15m per wall = optimal efficiency
Pacing Variance	Even or negative splits = smart racing

📈 Use FORM goggles or coach filming to auto-track splits.

Final Thoughts

IM success isn’t about being the best butterflyer, backstroker, breaststroker, and freestyler. It’s about being the smartest, most adaptable, and most disciplined swimmer in the water.

It’s the swimmer who turns smoothly when others fumble.Who paces perfectly when others fade.Who flies through the water not with brute force — but with rhythm, timing, and relentless preparation.

So train your transitions.Respect your weakest stroke.And never forget:

The fastest IM isn’t the one with the best strokes —it’s the one with no weak links.

Fly smart. Roll smooth. Kick tight. Finish fast.

Because in the medley, versatility isn’t optional — it’s victory. 💙🏊‍♂️