Explosive IM Starts: Drills for a Powerful Launch

In the Individual Medley (IM), the start can set the tone for the entire race. Whether it’s the butterfly leg in a 200 IM or the first 50 of a 400 IM, an explosive start gives swimmers a crucial early advantage.

Unlike pure sprint events, IM starts must balance power, control, and transition efficiency — because what happens in the first 15 meters affects the remaining three strokes.

Let’s break down how to train a powerful and technically sound IM start.

Why IM Starts Are Unique

IM races begin with butterfly. That means the start must:

• Generate maximum horizontal speed

• Set up a strong underwater dolphin phase

• Transition smoothly into surface butterfly

• Preserve energy for later strokes

A great IM start is not just explosive — it is controlled and efficient.

Key Elements of an Explosive IM Start

1. Block Setup

• Feet shoulder-width apart

• Front foot gripping the edge

• Hips high, weight slightly forward

• Eyes focused down

2. Reaction & Drive

• Fast reaction to the start signal

• Strong leg extension

• Aggressive arm swing

• Full hip extension

3. Streamlined Entry

• Hands enter first

• Head tucked between arms

• Minimal splash

• Tight core engagement

4. Underwater Dolphin Phase

• Tight streamline

• Controlled, powerful dolphin kicks

• Breakout timed with final kick

Common IM Start Mistakes

❌ Jumping up instead of forward

❌ Loose streamline on entry

❌ Too many weak underwater kicks

❌ Breaking out too early or too late

Correcting these issues requires focused drills.

Drills for Explosive IM Starts

1. Track Start Explosion Drill

Purpose: Develop powerful block drive.

How:

• Practice starts focusing only on leg push

• Emphasize strong triple extension (ankles, knees, hips)

• Hold landing position on deck for balance

Focus:

• Forward projection, not upward jump

• Aggressive arm swing

2. Streamline Jump Drill

Purpose: Improve entry alignment.

How:

• Stand on pool deck

• Jump forward into tight streamline

• Enter water cleanly with minimal splash

Focus:

• Squeeze arms tight to ears

• Engage core before entry

3. 5-Meter Power Breakouts

Purpose: Improve transition from underwater to surface.

How:

• Start from push-off or dive

• Perform 3–5 powerful dolphin kicks

• Break out into 1–2 strong butterfly strokes

Focus:

• Last kick drives breakout

• No pause before first stroke

4. Vertical Dolphin Kick (Hands Streamlined)

Purpose: Build underwater kick strength.

How:

• In deep water

• Arms tight overhead

• Fast, small dolphin kicks

Goal:

• Maintain head above water for 20–30 seconds

• Improve hip snap power

5. Dive + 3 Kick + Sprint 12.5m

Purpose: Combine start with race tempo.

How:

• Full dive

• 3 strong underwater kicks

• Immediate sprint butterfly to wall

Focus:

• Explosive first stroke

• Maintain momentum

Building Start Power (Dryland Focus)

Powerful IM starts also depend on strength training.

Recommended exercises:

• Squat jumps

• Box jumps

• Medicine ball throws

• Resistance band arm swings

• Core planks & hollow holds

Explosive strength improves reaction time and block force production.

Sample 20-Minute IM Start Set

1. 4 × Track Start Explosions (on deck)

2. 4 × Dive + Streamline Entry

3. 6 × Dive + 5m Underwater + Breakout

4. 4 × Dive + 12.5m Butterfly Sprint

Rest: 30–45 seconds between efforts.

Coaching Cues That Work

For young swimmers:

• “Push the block away.”

• “Hands tight like a rocket.”

• “Kick strong before you fly.”

For competitive swimmers:

• “Explode forward, not upward.”

• “Last kick drives the breakout.”

• “Carry momentum into stroke.”

Energy Strategy in IM Starts

In sprint freestyle, maximum risk is acceptable.

In IM:

• Explosion must be efficient

• Underwater kicks should be powerful but controlled

• Avoid overexertion in first 15 meters

The goal is advantage — not early burnout.

Final Thoughts

An explosive IM start combines:

• Fast reaction

• Powerful leg drive

• Tight streamline

• Strong underwater dolphin

• Seamless breakout

When trained correctly, swimmers gain:

• Early race control

• Better positioning

• Stronger first 50

• Psychological advantage

In IM racing, you don’t just dive — you launch with intent.

Train it with purpose, and the results will follow.