How to Track and Improve IM Split Times

The Individual Medley (IM) is one of the most challenging events in swimming, demanding skill, endurance, and speed across all four strokes: butterfly, backstroke, breaststroke, and freestyle. One of the keys to mastering the IM lies in understanding and improving your split times—the times recorded for each stroke during the race. By learning to track and analyze splits, swimmers can identify strengths, weaknesses, and opportunities for faster performances.

In this article, we’ll break down how to effectively track, analyze, and improve IM split times for better overall race results.

🕒 Why Split Times Matter in IM

Split times are not just numbers—they reveal how a swimmer distributes energy and speed across the strokes.

• Highlight Stroke Strengths – Find where you naturally excel (e.g., powerful butterfly starts or strong breaststroke legs).

• Identify Weak Links – Spot strokes where you lose momentum or fade too early.

• Pacing Insight – Ensure you’re not burning out in the first 100m or leaving energy unused until the last lap.

Consistent split analysis helps swimmers and coaches make targeted training adjustments.

📊 How to Track IM Split Times

Tracking splits can be simple or advanced depending on your tools:

1. Stopwatch and Manual RecordingCoaches or training partners can log 50m/100m splits during practice.

2. Swim Watches and Wearable TechDevices like Garmin or FORM goggles provide automatic split breakdowns.

3. Video AnalysisRecording races or practices allows swimmers to review stroke tempo, transitions, and energy usage alongside timing.

   
   

🔑 Strategies to Improve IM Splits

1. Perfect Your Transitions

Transitions between strokes (turns and push-offs) can make or break your race. Practice IM turns (butterfly-to-back, back-to-breast, breast-to-free) to reduce wasted seconds.

2. Stroke-Specific Focus

• Butterfly – Maintain rhythm without overexertion in the opening 50.

• Backstroke – Focus on relaxed efficiency to conserve energy.

• Breaststroke – The “make-or-break” stroke; work on kick power and pull timing.

• Freestyle – Train finishing speed with sprint sets under fatigue.

3. Pacing Drills

Use broken IM sets like 4 x 100 IM with short rest to simulate race conditions and practice consistent stroke tempos.

4. Strength and Conditioning

Dryland training, including core work and resistance exercises, can support stroke power and help sustain speed across splits.

5. Race Simulation and Analysis

Regularly practice race-pace 200 or 400 IMs, then compare splits with your goal times. Look for patterns—are you slowing in the breaststroke leg, or sprinting freestyle too late?

🏊 Sample IM Training Drill for Split Improvement

Broken 200 IM Set

• Swim a 200 IM with 20 seconds rest after each stroke.

• Focus on maintaining race pace for each 50.

• Record split times individually.

👉 Over time, aim to decrease rest intervals while holding fast splits.

✅ Key Takeaway

Improving IM split times requires awareness, analysis, and targeted training. By tracking splits, refining transitions, pacing strategically, and training stroke-specific weaknesses, swimmers can shave crucial seconds off their IM races.

Consistency is key—review your splits regularly, adjust your training plan, and watch your IM performance climb to the next level.