Efficient Breathing Drills for Long-Distance IM Swimmers

For long-distance Individual Medley (IM) swimmers, mastering breathing technique is just as important as stroke mechanics, pacing, and endurance. Poor breathing leads to early fatigue, loss of rhythm, and inefficient transitions across strokes. On the other hand, efficient, stroke-specific breathing keeps oxygen levels steady and energy output optimized.

This article outlines effective breathing drills tailored specifically to long-distance IM training, helping swimmers improve control, rhythm, and stroke coordination.

🧠 Why Efficient Breathing Matters in Long-Distance IM

In a 200m or 400m IM race, every stroke has different breathing patterns:

• Butterfly: Controlled breath every 1–2 strokes

• Backstroke: Easy access to air, but requires consistent rhythm

• Breaststroke: Breath on every stroke, but timing is critical

• Freestyle: Typically 2- or 3-stroke breathing for endurance

Inefficient breathing during one segment affects the rest of the race. That’s why breathing drills must reflect the specific needs of each stroke and their transitions.

🏊‍♂️ Stroke-Specific Breathing Drills

🔹 Butterfly: Exhale Timing Drill

Purpose: Prevents gasping and builds breathing rhythm

How to Do It:

• Swim butterfly focusing on a long exhale underwater and a quick, low breath

• Try sets of 4x25 butterfly, breathing every 2 strokes, then alternate every 1 and 2

✅ Improves breath timing and reduces neck strain

🔹 Backstroke: Breath-Matching Kick Drill

Purpose: Sync breathing with body rotation and leg rhythm

How to Do It:

• Swim backstroke with a 6-beat kick

• Inhale consistently every two strokes

• Maintain a steady tempo and avoid holding your breath

✅ Develops breathing consistency and rhythm awareness

🔹 Breaststroke: Glide Breathing Drill

Purpose: Teaches control during the glide and avoids breath rush

How to Do It:

• Swim breaststroke pausing in the glide phase

• Inhale during the pull phase, exhale gently during the glide

• Use a 2-second count for the glide to train timing

✅ Enhances lung control and maximizes stroke length

🔹 Freestyle: Bilateral Breathing Progression

Purpose: Builds breath control and balance for endurance

How to Do It:

• Start with breathing every 3 strokes (bilateral)

• Progress to 5 and 7 strokes as endurance improves

• Focus on relaxed exhalation underwater

✅ Balances stroke symmetry and improves oxygen management

🔁 Combo IM Breathing Drill Set

Set Example (Short Course):

• 4x100 IM Drill (25 of each stroke)

  • Butterfly: breathe every 2

  • Backstroke: steady rhythm, match with arm entry

  • Breaststroke: slow exhale into glide

  • Freestyle: breathing pattern 3/5/3/5

Add-ons:

• Use a snorkel for freestyle to isolate breath timing

• Include pull sets to focus on breath with less fatigue

💨 Hypoxic Training for Breath Efficiency

Add hypoxic sets once technique is solid:

Sample Set:

• 4x50 freestyle, breathing every 5 strokes

• 4x25 fly, 1 breath max

• 4x50 backstroke, with slow, rhythmic breathing

• 4x25 breaststroke, hold breath through glide

✅ Builds lung capacity and teaches control under fatigue

⚠️ Note: Use hypoxic training cautiously and only under supervision if new to it.

🧘 Dryland Breathing Drills

Supplement water work with land-based exercises:

• Box breathing (4-4-4-4): Inhale 4s → hold 4s → exhale 4s → hold 4s

• Diaphragmatic breathing: Lie flat and focus on belly expansion

• Breath holds while walking (with supervision): Improves CO₂ tolerance

✅ These exercises enhance lung capacity and calmness during races

🏁 Final Thoughts

For long-distance IM swimmers, breathing isn't just about survival — it's about performance. Each stroke has its own rhythm, and efficient breathing is what ties them together. By incorporating stroke-specific breathing drills, hypoxic training, and dryland breath control, you’ll build the endurance and composure needed to finish your IM strong.