How to Track Skill Progress in IM Training

Measuring What Matters — A Data-Driven Approach to Mastering All Four Strokes 

The Individual Medley (IM) is the ultimate test of a swimmer’s versatility, demanding technical proficiency, strategic pacing, and mental resilience across butterfly, backstroke, breaststroke, and freestyle. But how do you know if your IM training is working? Are you truly improving — or just logging yards?

Tracking skill progress in IM isn’t just about race times (though those matter). It’s about diagnosing strengths, uncovering weaknesses, and making smarter training decisions — stroke by stroke, turn by turn.

In this guide, we’ll show you how to move beyond the stopwatch and implement a comprehensive, practical system to track your IM development — so you can train with purpose and race with confidence.

🎯 Why Tracking IM Skills Is Different

Unlike single-stroke events, IM progress is multidimensional. A faster 200 IM time could come from:

• A stronger butterfly pullout

• Cleaner backstroke turns

• More efficient breaststroke timing

• A faster freestyle finish 

Without granular tracking, you won’t know where the improvement came from — or where to focus next.

“If you’re not measuring your IM splits, you’re guessing.”  

📊 The 5 Key Metrics to Track in IM Training

1. Individual Stroke Splits 

Break every IM set into 50m (or 25m) segments.

• Why: Reveals which stroke is holding you back

• How: Use pace clock, coach, or wearable (e.g., FORM goggles, SwimIO)

• Track: Weekly time trials (e.g., 200 IM every 2–3 weeks) 

💡 Example: Fly 50: 32.5 → Back 50: 36.2 → Breast 50: 42.1 → Free 50: 33.8→ Breaststroke is the weak link — focus there.  

2. Turn & Transition Times 

Time from touch to first stroke off the wall.

• Why: IM turns (fly→back, back→breast, breast→free) are race-changers

• How: Underwater video or coach with stopwatch

• Track: Turn efficiency in every tech set 

⚠️ Rule Reminder: Back-to-breast must touch on back — illegal turns waste speed and risk DQ.  

3. Stroke Count per 25m (by Stroke) 

Count strokes in each segment.

• Why: Lower count = more efficient propulsion

• How: Tally during time trials or main sets

• Track: Aim for consistency under fatigue 

💡 Ideal Ranges (SCY, Age Group): Fly: 14–18 Back: 16–20 Breast: 12–16 Free: 14–18 

📉 If stroke count rises on final 50 of breast, your timing is breaking down.  

4. Underwater Distance Off Walls 

Measure how far you travel before first stroke.

• Why: Underwater = fastest phase; 10–15m per turn is elite

• How: Mark pool floor with tape or count dolphin kicks (5 kicks ≈ 12m)

• Track: Especially critical for fly and back legs 

💡 Drill: “Streamline Glide + 1 Stroke” — measure distance weekly.  

5. Perceived Effort & Technique Notes 

Subjective but essential.

• Why: Fatigue masks inefficiency; self-awareness builds race IQ

• How: Keep a swim journal or use app (e.g., MySwimPro, TrainingPeaks)

• Track: After every IM set, note:

  • “Breaststroke felt strong”

  • “Lost rhythm on back-to-breast turn”

  • “Free leg was tired — need more endurance” 

📅 How to Implement a Tracking System

Step 1: Baseline Assessment 

• Swim a timed 200 IM (or 100 IM for younger swimmers)

• Record: Splits, stroke counts, turn times, underwater distance, effort level 

Step 2: Create a Tracking Template 

Use a simple spreadsheet or notebook: 

6/1

32.5

36.2

42.1

33.8

2:24.6

Fly:16, Back:18…

“Breast timing off”

Step 3: Test Every 2–4 Weeks 

• Re-run the same IM set under similar conditions

• Compare metrics — not just total time 

Step 4: Adjust Training Based on Data 

• Weak breaststroke? Add vertical kick + tempo sets

• Slow turns? Drill back-to-breast transitions 2x/week

• Rising stroke count? Focus on pull buoy + fist drills 

🛠️ Technology to Enhance Tracking

• FORM Smart Goggles: Auto-splits, stroke count, pace

• SwimIO Pace Clock: Tracks intervals and splits

• Underwater Camera: Analyze turns and body position

• Tempo Trainer: Lock in stroke rate for pacing drills

• Heart Rate Monitor: Ensure you’re training in the right zone 

💡 Low-tech option: Coach with a clipboard and stopwatch — still highly effective.  

🧠 Mental & Strategic Progress Indicators

Don’t forget the “invisible” skills:

✅ Pacing discipline — Negative splitting the back leg?

✅ Turn confidence — No hesitation on back-to-breast?

✅ Race composure — Staying calm on the breast leg grind?

✅ Self-coaching — Can you identify your own errors post-race?

Track these with post-race reflection questions:“What went well? What would I change? What’s my focus for next time?”  

💬 Real Coaching Example

Swimmer: 14-year-old girl, 200 IM = 2:35Data: Fly 50: 33.1 Back 50: 37.5 Breast 50: 45.2 ← Weak link  Free 50: 34.8 Breast stroke count: 19/25 (should be 14–16) 

Diagnosis: Over-kicking, poor timing, no glide

Training Adjustment:

• 2x/week: Vertical breast kick + “Pull-Breathe-Kick-Glide” drill

• Tempo Trainer sets at 1.8s/cycle

• Video analysis of pullout 

Result in 6 weeks: Breast 50 = 41.8, Total IM = 2:28

⚠️ Common Tracking Mistakes to Avoid

❌ Only tracking total time → Misses stroke-specific issues

❌ Inconsistent testing conditions → Compare apples to apples (same pool, time of day, rest)

❌ Ignoring technique for time → Fast but sloppy = injury risk

❌ Over-tracking → Burnout from data overload — keep it simple

Final Thoughts

Tracking IM progress isn’t about perfection — it’s about pattern recognition. It’s seeing that your breaststroke slows by 1.2 seconds every time you’re tired. It’s noticing your underwater distance drops in the final turn. It’s knowing exactly where to aim your next drill.

When you measure what matters, you stop guessing. You stop wasting energy. You start winning — stroke by stroke, turn by turn, race by race.

So grab your pace clock. Open your notebook.And let every IM set be a step toward mastery.

Split. Count. Analyze. Improve. 

Because in the IM, data doesn’t lie — and neither does your potential. 💙🏊‍♂️