How to Prioritize Each Stroke in IM Training

Strategic Mastery of the Four Strokes — Where to Focus, When to Push, and How to Build a Balanced Medley 

The Individual Medley (IM) — whether 200m or 400m — is swimming’s ultimate test of versatility. It demands mastery of four distinct strokes: butterfly, backstroke, breaststroke, and freestyle — each with its own biomechanics, energy systems, and psychological demands. Yet most swimmers treat the IM as a single, monolithic event, training all strokes equally — a recipe for mediocrity.

The truth? Not all strokes are created equal in the IM. Your weakest stroke isn’t just a liability — it’s your biggest opportunity. And your strongest stroke isn’t just a strength — it’s your strategic weapon.

In this guide, we’ll show you how to strategically prioritize each stroke in your IM training — so you build a balanced, efficient, and race-winning medley.

🎯 The IM Hierarchy: The 4 Strokes Ranked by Impact    

Breaststroke	The “Grind Zone”	⭐⭐⭐⭐⭐ (Highest)	Slowest stroke — biggest time gap between swimmers
Butterfly	The Power Starter	⭐⭐⭐⭐	Sets tone; early fatigue impacts rest of race
Backstroke	The Transition Engine	⭐⭐⭐	Critical for rhythm, pacing, and turn efficiency
Freestyle	The Anchor Finish	⭐⭐⭐⭐	Must be fast — but only if you’re not exhausted

💡 The 200 IM is often won or lost on the breaststroke leg — not the freestyle.  

🧭 Step-by-Step: How to Prioritize Each Stroke

1. Breaststroke: The #1 Priority — Fix This, Win the Race 

Why?   

• Slowest stroke — small inefficiencies = large time losses

• Most technically demanding — timing errors are unforgiving

• Often the most fatigued leg — technique breaks down first 

Training Focus:   

• Technique first: 3–4x/week dedicated breaststroke drills (3-2-1 timing, vertical kick, fists-only)

• Stroke count control: Aim for ≤16 strokes/25m at race pace

• Turns: Perfect open turns — legal, fast, explosive

• Pacing: Practice negative splits — 50m breast should be your fastest 50 of the race 

🎯 Cue: “Glide to fly — don’t fight to survive.”  

✅ Pro Tip: Do 50% of your total IM volume in breaststroke during base phase.  

2. Butterfly: The Powerhouse — Train for Control, Not Just Speed 

Why?   

• Most physically demanding stroke — drains energy early

• Poor technique → early fatigue → weak backstroke and breaststroke

• Fast butterfly sets the tone — but overdoing it burns you out 

Training Focus:   

• Technique > Volume: 2–3x/week — focus on undulation, high-elbow pull, low breath

• Pullout mastery: 1 dolphin kick + 1 powerful pull — legal and explosive

• Tempo control: Avoid rushing — use Tempo Trainer to lock in 1.6–1.8s/stroke cycle

• Build endurance: 4x50m fly @ 90% effort — not max effort every time 

🎯 Cue: “Chest leads. Hips follow. Breathe low.”  

✅ Pro Tip: Do butterfly early in the week — when fresh — and never after breaststroke.  

3. Backstroke: The Rhythm Keeper — Master the Transition 

Why?   

• Links butterfly to breaststroke — a bad backstroke leg kills momentum

• Turn efficiency (flip turn) is critical — often overlooked

• Provides recovery between two high-intensity strokes 

Training Focus:   

• Body rotation: 6-Kick Switch drill — 3x/week

• Flip turns: 8 x 25m backstroke flip turns — focus on legal, tight, fast

• Sighting & pacing: Swim 200m back at race pace — maintain even stroke count

• Recovery role: Use backstroke as active recovery between hard fly/breast sets 

🎯 Cue: “Rotate from your core — not your arms.”  

✅ Pro Tip: Include backstroke in every IM set — even if it’s just 50m.  

4. Freestyle: The Anchor — Train for Speed, But Only When Fresh 

Why?   

• You’re already fatigued — so technique must be automatic

• Your fastest leg — but only if you’ve conserved energy

• Often the “savior” leg — can make up time lost in breaststroke 

Training Focus:   

• Race pace only: 3–4x100m freestyle @ goal race pace — no slow reps

• Turns: Fast, efficient flip turns — no wasted motion

• Endurance: Build aerobic base — 1500m+ continuous freestyle weekly

• Bilateral breathing: Prevents imbalance and improves oxygen efficiency 

🎯 Cue: “Catch high. Recover relaxed. Finish strong.”  

✅ Pro Tip: Do freestyle last in your IM sets — when you’re tired. This simulates race conditions.  

📅 Sample Weekly IM Training Plan (Age Group / Senior)       

Mon	Technique	Breaststroke (3-2-1 drill, vertical kick)
Tue	Power	Butterfly (pullouts + tempo)
Wed	Recovery + Technique	Backstroke (6-kick switch, flip turns)
Thu	Race Pace	IM Order: 4 x 100m @ race pace — focus on breaststroke leg
Fri	Endurance	Freestyle (1500m continuous)
Sat	Race Simulation	2 x 200m IM — negative split breaststroke
Sun	Active Recovery	Easy swim (backstroke + breaststroke)

✅ Weekly IM Volume: Age Group: 800–1200m Senior: 1500–2000mBreaststroke = 30–40% of total IM volume  

📊 Track Your IM Progress with This Simple System     

Breaststroke Split	Time each 50m in 200 IM	Fastest 50 of the race
Turn Times	Time each wall transition	<1.0s per turn
Stroke Count	Count strokes per 25m per stroke	Consistent across legs
Pacing	Compare first 100m vs. last 100m	Negative split the 200
Perceived Effort	Rate 1–10 after each IM set	Decreases over time

📈 Goal: Reduce breaststroke split by 0.5s — without increasing overall time.  

“You don’t need to be the fastest in every stroke — just the smartest in every transition.”  

⚠️ Common Mistakes to Avoid

❌ Training all strokes equally → You’re wasting time on your strong stroke

❌ Neglecting breaststroke technique → You’re leaving 2–5 seconds on the table

❌ Doing butterfly last → You’re too tired to execute properly

❌ Ignoring turns → Losing 0.5–1.0s per turn adds up fast

❌ No pacing plan → Blowing up on breaststroke and fading on free

Final Thoughts

The IM isn’t four strokes — it’s one race with four chapters. And each chapter demands a different strategy.

• Butterfly is your opening act — powerful, but controlled.

• Backstroke is your bridge — smooth, rhythmic, efficient.

• Breaststroke is your climax — the moment you earn or lose the race.

• Freestyle is your finale — fast, but only if you saved enough. 

Prioritize wisely.Train strategically.And let your weakest stroke become your greatest strength.

The best IM swimmers aren’t the fastest in every stroke —they’re the ones who know where to spend their energy — and where to save it.  

Fly strong. Roll smooth. Glide smart. Finish free. 

Because in the IM, victory isn’t about being the strongest —it’s about being the smartest. 💙🏊‍♂️