How to Enhance Technique in Each IM Stroke

Mastering the Medley — Precision, Transitions, and Purpose in Every Stroke

The Individual Medley (IM) is the ultimate test of a swimmer’s versatility, discipline, and technical mastery. It’s not simply four strokes strung together — it’s a carefully choreographed sequence where each stroke must be executed with precision, and each transition must be seamless. A weakness in any one leg can derail an entire race.

But with focused, stroke-specific technique work, you can turn your IM from a collection of compromises into a symphony of efficiency.

In this guide, we’ll break down how to enhance technique in each of the four IM strokes — butterfly, backstroke, breaststroke, and freestyle — with targeted drills, key cues, and common pitfalls to avoid. Whether you’re racing 200m or 400m, these refinements will shave seconds and build confidence.

🦋 1. Butterfly: Power Through Rhythm, Not Force

Common Flaw: Over-kicking, head-lifting, rushed recoveryGoal: Efficient undulation, controlled breathing, strong breakouts

🔑 Key Technical Focus:

• Undulation starts in the chest, not the knees

• Breathe with the wave — never lift the head

• Arms recover relaxed and ballistic, like “throwing lightning”

• Streamline off walls with 1–2 dolphin kicks before first stroke

✅ Best Drills:

• Single-Arm Butterfly (with snorkel): Isolates pull and recovery

• Dolphin Kick Only: Builds core-driven wave motion

• Butterfly to the Wall (No Breath): Teaches breath control and rhythm

🎯 Coaching Cues:

“Press your chest down — let your hips follow.”“Breathe with your chest — not your neck.”“Recover fast, pull deep.”

🌊 2. Backstroke: Rotation, Not Flat Swimming

Common Flaw: Swimming flat, weak kick, poor turnsGoal: Smooth rotation, hip-driven kick, legal and fast flip turns

🔑 Key Technical Focus:

• Rotate 30–45° with each stroke — hips and shoulders as one unit

• Kick from the hips, not the knees — small and fast

• Time your breath with rotation — no gasping

• Touch the wall on your back — then tuck fast for breaststroke turn

✅ Best Drills:

• 6-Kick Switch: Builds body awareness and rotation

• Single-Arm Backstroke: Refines high-elbow recovery

• Back-to-Breast Transition Drill: Practices legal, explosive turns

🎯 Coaching Cues:

“Roll like a log — not a board.”“One shoulder down, one arm up.”“Touch on your back. Tuck fast. Explode.”

🐸 3. Breaststroke: Timing Over Power

Common Flaw: Rushing the stroke, wide kick, lifting headGoal: Compact pull, whip-fast kick, patient glide

🔑 Key Technical Focus:

• Pull only to the chest — never past the shoulders (FINA legal)

• Heels to butt, knees underwater — snap legs together like a whip

• Glide after the kick — don’t rush the next stroke

• Breathe forward, not up — keep hips high

✅ Best Drills:

• 3-2-1 Timing Drill: “Pull-breathe (3), kick (2), glide (1)”

• Tennis Ball Under Chin: Prevents head lift

• Fists-Only Breaststroke: Builds high-elbow scull, eliminates over-pull

🎯 Coaching Cues:

“Pull to your heart — then snap shut.”“Kick like you’re cracking a towel.”“Glide is your friend — not your enemy.”

🏊 4. Freestyle: Efficiency Through Balance

Common Flaw: Crossing over, dropped elbow, inconsistent breathingGoal: High-elbow catch, bilateral breathing, streamlined body line

🔑 Key Technical Focus:

• Enter hand shoulder-width, fingertips first

• Catch with forearm vertical — “press water backward, not down”

• Rotate from the core, not just the shoulders

• Breathe bilaterally in training to balance stroke

✅ Best Drills:

• Fist Drill: Forces high-elbow catch

• Fingertip Drag: Promotes relaxed, high-elbow recovery

• Catch-Up Drill: Builds body alignment and timing

🎯 Coaching Cues:

“Pull with your forearm — your hand is just along for the ride.”“Reach long, rotate smooth, breathe easy.”“Swim tall — don’t sink.”

🔗 The Hidden Key: Transitions Between Strokes

IM isn’t won in the middle of strokes — it’s won in the turns.

Transition	Key Focus
Fly → Back	Legal flip turn; push off on back; 5 underwater dolphin kicks
Back → Breast	Must touch wall on your back; quick tuck; streamline into breaststroke
Breast → Free	Strong breakout; immediate high-elbow freestyle; no pause

💡 Pro Tip: Practice “25m IM Transitions” — 6.25m per stroke — to drill legal, fast turns.

📅 Sample Weekly IM Technique Plan

Day	Focus	Workout Highlights
Mon	Butterfly + Fly-to-Back Turn	Single-arm fly, dolphin kick, turn sprints
Wed	Backstroke + Back-to-Breast Turn	6-kick switch, single-arm back, transition drill
Fri	Breaststroke + Breast-to-Free Turn	3-2-1 drill, vertical kick, breakout sprints
Sat	Full IM Integration	4 x 100m IM @ race pace; focus on transitions

📊 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

🎥 Film your IM monthly — compare transitions and body position.

💬 Wisdom from IM Champions

“I spend 60% of my IM practice on breaststroke — because that’s where races are won.”— Chase Kalisz, Olympic Gold Medalist

“My coach films every IM set. If my streamline isn’t tight, I repeat the rep.”

“The medley isn’t about four strokes. It’s about one mind that can master them all.”

Final Thoughts

Great IM swimmers aren’t the best at all four strokes — they’re the ones with no weak links. They understand that butterfly sets the tone, backstroke builds rhythm, breaststroke tests patience, and freestyle unleashes the finish.

By refining each stroke with purpose — and mastering the transitions between them — you don’t just swim the medley. You own it.

So train with precision.Turn with speed.And let every stroke be a step toward medley mastery.

Fly smooth. Back steady. Breast tough. Free fast.

In the IM, victory isn’t in the strokes — it’s in the links between them. 💙🏊‍♂️