IM Breathing Efficiency Drills: Managing Air Intake Across All Strokes

The Individual Medley (IM) is one of the most demanding swimming events, combining all four strokes — butterfly, backstroke, breaststroke, and freestyle — in one continuous race. While most swimmers focus on stroke mechanics and transitions, breathing efficiency often gets overlooked. Yet, improper breathing can disrupt rhythm, increase fatigue, and reduce oxygen availability when it’s needed most.

In this guide, we’ll break down why breathing control is critical in IM and share targeted drills to improve breathing efficiency across all four strokes.

🧠 Why Breathing Matters in IM

Each stroke has different breathing mechanics:

• Butterfly: Timing is tight; late or rushed breaths break momentum.

• Backstroke: Breathing is easier, but improper timing can affect body alignment.

• Breaststroke: Naturally includes a breath, but overuse can cause drag.

• Freestyle: Flexible, but poor timing can slow stroke rate and increase effort.

To swim IM efficiently, athletes must adjust their breathing strategy stroke by stroke — without sacrificing speed or form.

🏊‍♂️ Stroke-Specific Breathing Challenges

Stroke	Breathing Limitation	Goal
Butterfly	Limited breathing window; disrupts bodyline	Controlled, well-timed breath
Backstroke	Over-breathing leads to posture loss	Rhythm without neck strain
Breaststroke	Risk of head-lifting too high or pausing glide	Quick, low-profile breath
Freestyle	Potential to hold breath too long or gasp	Smooth side breathing with rotation

🔁 IM Breathing Efficiency Drills by Stroke

🦋 Butterfly Breathing Drills

1. 3-1-1 Breathing Drill

• Swim 3 strokes without breathing, then 1 with breath.

• Repeat the pattern over a 25 or 50m set.✅ Builds control and teaches disciplined breath timing.

2. Butterfly with Snorkel

• Focus solely on rhythm without worrying about lifting to breathe.✅ Helps refine stroke mechanics without breathing disruptions.

🔄 Backstroke Breathing Drills

1. Exhale-Timed Kick Drill

• Perform backstroke kick with arms at sides.

• Exhale slowly in rhythm with kick beats (e.g., every 6 kicks).✅ Teaches controlled breathing and prevents over-inhaling.

2. Breath-Patterned Backstroke

• Breathe every 2, 3, or 4 strokes.

• Helps create a sustainable breathing cadence.✅ Reduces head bobbing and keeps neck relaxed.

🐸 Breaststroke Breathing Drills

1. Glide and Breathe Drill

• Focus on fast, forward breath and extended glide.

• Add a 2-second glide after each stroke.✅ Reinforces fast breathing and discourages head-lifting too high.

2. Eyes-Down Breaststroke

• Swim keeping the head lower during breath and recovery.✅ Trains swimmers to minimize drag during inhalation.

🏊 Freestyle Breathing Drills

1. 3-5-7 Breathing Pattern Drill

• Swim sets breathing every 3 strokes, then 5, then 7.✅ Improves lung capacity and builds endurance under breath control.

2. Side-Kick Breathing Drill

• Kick on your side with one arm extended; practice turning to breathe.✅ Refines body position and breathing rotation.

🧩 Combo IM Breathing Sets

Set Example: IM Breathing Focus (4×100 IM)

• 1st 25: Butterfly – breathe every other stroke

• 2nd 25: Backstroke – breathe every 3 strokes

• 3rd 25: Breaststroke – fast breath, long glide

• 4th 25: Freestyle – breathe every 5 strokes

Set Example: Mixed Drill Set

• 4×50: Each stroke with drill + focused breathing pattern

• 100 easy recovery swim with slow, controlled breathing

🧠 Tips to Improve IM Breathing Efficiency

• ✅ Exhale fully underwater to make room for a quick inhale

• ✅ Keep breathing low-profile (especially in breast and fly)

• ✅ Practice lung expansion with dryland breath-hold exercises

• ✅ Record and review to watch for excessive head movement

• ✅ Build confidence through hypoxic and controlled-breath sets

🏁 Final Thoughts

Efficient breathing across all four strokes isn’t just about oxygen — it’s about rhythm, posture, and energy conservation. By targeting each stroke with specific breathing drills, IM swimmers can improve endurance, streamline transitions, and gain a competitive edge.

Remember, the best swimmers aren’t just strong — they’re smart breathers.