How to Master IM Stroke Counts

In Individual Medley (IM) swimming, precision matters — and that includes stroke counts. Mastering your stroke count in each leg of the IM helps you become a smarter, faster, and more efficient swimmer. It can give you an edge in pacing, turn timing, and energy conservation — all of which are critical in the four-stroke challenge of the IM.

This article breaks down what IM stroke counting is, why it matters, and how you can master it through smart drills and targeted practice.

🧠 What Is IM Stroke Count — and Why It Matters

Stroke count is the number of strokes you take per length of the pool. In IM races, knowing your average stroke count for butterfly, backstroke, breaststroke, and freestyle allows you to:

• Pace each leg of the race better

• Plan your walls and transitions

• Detect signs of fatigue (if stroke count increases)

• Swim more efficiently with less wasted motion

It turns your race from reactive to predictive — giving you better control over your swim.

🏊‍♂️ Stroke Count Goals by Stroke

Stroke	Efficiency Goal (Per 25m)
Butterfly	6–10 strokes
Backstroke	8–14 strokes
Breaststroke	5–10 strokes
Freestyle	12–20 strokes

Note: Your count will vary based on height, technique, and experience.

🔁 How to Master Stroke Counts: Step-by-Step

✅ 1. Establish Your Baseline

Swim each stroke at a moderate pace and count how many strokes you take per 25m or 50m.

• Do 4–6 reps of each stroke

• Record your counts to find your average

• Don’t rush — focus on efficiency

Example: You may discover your average is 9 strokes for butterfly and 14 for freestyle.

✅ 2. Use Stroke-Count Focused Drills

Drill: Distance Per Stroke (DPS)

• Swim slowly with a focus on maximizing glide and minimizing strokes.

• Goal: Reduce stroke count without sacrificing speed.

Drill: Silent Swimming

• Swim as quietly as possible.

• Emphasizes smooth entry and relaxed power — often leads to fewer strokes.

Drill: Stroke Count Challenge

• Swim a set (e.g., 4×50) and try to reduce your count by 1 stroke each rep.

✅ 3. Combine Stroke Count with Tempo

Use a tempo trainer to balance your stroke count with stroke rate (speed).

• Start with a moderate beep tempo

• Try to hold your stroke count within 1–2 strokes of your target

• This builds rhythm, endurance, and race timing

✅ 4. Apply in IM Sets

Use the following set to test and refine your counts across all four strokes:

IM Stroke Count Set:

• 4×100 IM (1 per stroke, not in IM order)

• Rest 20 seconds between each

• Record stroke count per 25m

• Repeat the set and compare consistency

✅ 5. Track Progress Over Time

Use a stroke count tracker or journal to log:

• Stroke counts per set

• Time per repeat

• Perceived effort

✅ You’ll be able to identify fatigue patterns and efficiency gains.

💡 Pro Tips for IM Stroke Count Mastery

• 🟩 Practice underwater dolphin kicks to reduce stroke needs in butterfly and backstroke

• 🟨 Don’t over-glide in breaststroke — it hurts momentum

• 🟦 Use turns and push-offs wisely to maximize distance without extra strokes

• 🟧 Always match your stroke count to race effort — not warm-up pace

🏁 Final Thoughts

Mastering IM stroke counts isn’t just about numbers — it’s about control. It empowers you to swim smart, monitor your form, and finish stronger. The more consistent your stroke counts become, the more efficient and confident you’ll be across all four strokes.