IM Training for Teenage Swimmers

Mastering the Ultimate Test of Versatility — A Complete Guide to Building Speed, Endurance, and Technique Across All Four Strokes 

The Individual Medley (IM) — 100m, 200m, or 400m of butterfly, backstroke, breaststroke, and freestyle in that order — is often called “the decathlon of swimming.” It demands power, endurance, technical mastery, and mental toughness. For teenage swimmers, training for IM isn’t just about racing; it’s about becoming a complete swimmer.

Whether your teen is chasing Sectionals, aiming for Junior Nationals, or simply looking to diversify their training, this guide delivers the blueprint: how to structure IM workouts, prioritize stroke development, sharpen transitions, and build the stamina and smarts to dominate every leg.

🎯 Why IM Training Is Perfect for Teen Swimmers

✅ Builds Well-Rounded Technique — Forces mastery of all four strokes

✅ Prevents Overuse Injuries — Rotating strokes reduces repetitive strain

✅ Develops Race IQ — Teaches pacing, transitions, and mental adaptability

✅ Boosts Confidence — Success in IM means you can swim anything

✅ Opens More Opportunities — IMers are valuable in relays, dual meets, and championships

“The best swimmers aren’t specialists — they’re students of the water. IM training makes you both.”  

🧩 The 4 Pillars of Teen IM Training

1. Stroke Mastery — No Weak Links 

You can’t hide in IM. A slow breaststroke leg? It’ll cost you the race. Focus on cleaning up the least favorite stroke first.

2. Transitions — The Hidden Weapon 

IM turns (fly-to-back, back-to-breast, breast-to-free) are race-changers. Train them like starts.

3. Pacing Strategy — It’s a Chess Match 

Go out too hard on fly? You’ll die on breast. Negative split the back? You’ll fly on free. Pacing is everything.

4. Mental Toughness — Embrace the Grind 

IM is pain disguised as poetry. Teens learn to push through the third leg when the body screams to quit.

🏊‍♀️ Stroke-Specific Focus Areas for Teen IMers

🦋 Butterfly (1st Leg)

• Goal: Fast but controlled — don’t blow up

• Focus: Chest-initiated undulation, low breath, relaxed recovery

• Drills: Fists fly, 2-kick 1-pull, underwater pullouts 

🌊 Backstroke (2nd Leg)

• Goal: Build momentum, set up breaststroke

• Focus: Hip-driven kick, shoulder rotation, flip turn precision

• Drills: 6-kick switch, catch-up back, backstroke breakout sprints 

🐸 Breaststroke (3rd Leg — The “Grind Zone”)

• Goal: Hold pace, minimize time loss

• Focus: Timing (pull-breathe-kick-glide), narrow kick, low head

• Drills: Vertical breast kick, fists breast, tempo trainer pacing 

🐠 Freestyle (Anchor Leg)

• Goal: Unleash, sprint, finish strong

• Focus: High elbow catch, rhythmic breathing, powerful finish

• Drills: Fingertip drag, catch-up, race-pace descend sets 

🔄 Mastering IM Transitions — Where Races Are Won

➤ Fly-to-Back Turn

• Touch with both hands simultaneously

• Tuck knees to chest immediately

• Rotate sideways — don’t lift head

• Explode off wall in streamline 

💡 Drill: “Fly-to-Back Relay Starts” — Practice the turn 10x from push-off, no swimming. Focus on speed and body rotation.  

➤ Back-to-Breast Turn (The Trickiest!)

• Must touch on the back — no rolling in early

• Single or double arm pull into wall

• Tuck, rotate forward, push off in streamline

• One dolphin kick allowed before breast pullout 

💡 Drill: “Wall Touch + Tuck” — On back, approach wall, touch, tuck, rotate, push — no kick. Repeat 8x.  

➤ Breast-to-Free Transition

• Finish breaststroke legally (hands together, head down)

• Immediately explode into freestyle — no pause

• First stroke = strong, long, powerful 

💡 Drill: “3 Breast + 3 Free” — Swim 3 strokes breast, then immediately 3 strokes free. Repeat 8x. Teaches seamless switch.  

📅 Sample Weekly IM Training Plan (Age 13–18, 5x/Week)

Monday — IM Technique + Turns   

• Warm-up: 800m + drills

• Turns: 8 x 25m IM transitions (fly-back, back-breast, breast-free) — full speed, 60s rest

• Drill Set: 4 x 50m per stroke (fists, snorkel, fins) — focus on weak stroke

• Cool-down: 300m easy 

Tuesday — Threshold + Endurance   

• Warm-up: 600m

• Main: 5 x 200m IM Order (fly50/back50/breast50/free50) @ 85% effort, 30s rest

• Pull: 4 x 100m IM order w/ buoy, focus on pull tempo

• Cool-down: 300m choice 

Wednesday — Recovery + Skill   

• 800m easy mixed strokes

• 4 x 100m kick (IM order, board or vertical)

• 20 min dryland: Core, rotator cuff, mobility

• 300m backstroke w/ focus on body line 

Thursday — Race Pace + Starts/Turns   

• Warm-up: 800m + 4 x 50m build

• Starts: 6 x 15m fly start + breakout

• Turns: 6 x 15m back-to-breast turn + breakout

• Race Set: 4 x 100m IM @ goal pace, 90s rest

• Cool-down: 400m easy 

Saturday — Long IM / Timed Trials   

• Warm-up: 1000m

• Time Trial: 1 x 400 IM (or 2 x 200 IM) — race simulation

• Kick Set: 4 x 100m IM kick w/ board

• Cool-down: 500m choice + stretch 

💡 Adjust yardage based on age and level. Focus on QUALITY over quantity.  

⏱️ Pacing Strategies by Distance

🎯 100 IM (LCM/SCY)

• Fly: 90% effort — fast but controlled

• Back: Build — negative split the 25

• Breast: Hold pace — don’t fade

• Free: 100% sprint — unleash 

Cue: “Fly strong, back smooth, breast tough, free fly.”  

🎯 200 IM

• Fly: 85% — set rhythm

• Back: Negative split — faster second 50

• Breast: Mental zone — focus on timing, not pain

• Free: Build — get faster each 25 

Cue: “Fly settle, back build, breast fight, free fly.”  

🎯 400 IM

• Fly: 80% — conserve, don’t sprint

• Back: Steady — longest leg, stay relaxed

• Breast: Mental anchor — this is where races are won

• Free: Negative split — save energy for final 100 

Cue: “Fly easy, back steady, breast gritty, free mighty.”  

🧠 Mental Training for Teen IMers

✅ Chunk the Race — “Just nail this 50. Then reassess.”

✅ Mantras — “Smooth and strong,” “Timing is everything,” “This is my leg.”

✅ Visualize Transitions — Mentally rehearse each turn before bed or before races

✅ Embrace the Suck — “Everyone hurts on breaststroke. I hurt better.”

✅ Post-Race Review — What went well? What needs work? No blame — just data.

“IM isn’t about being the best at one stroke. It’s about being tough enough to survive them all.”  

🛠️ Dryland Training for IM Swimmers

Teens need balanced strength to support four strokes:

✅ Core: Planks, dead bugs, Pallof press — for rotation and stability

✅ Shoulders: Band pull-aparts, external rotations — injury prevention

✅ Hips/Glutes: Glute bridges, lunges — power for fly kick and breast pullout

✅ Explosiveness: Box jumps, medicine ball slams — for starts and turns

✅ Mobility: Thoracic spine rotations, hip flexor stretches — for stroke efficiency

💡 2–3x/week, 30 min. Never before key swim sessions.  

📊 Tracking Progress

• Stroke Splits — Are all legs improving? Is one lagging?

• Turn Times — Film transitions — are they clean and fast?

• Stroke Count — Fewer strokes = more efficient technique

• Race Times — Track 100/200/400 IM season over season

• Perceived Effort — Is the same pace feeling easier? 

💬 Coaching Cues That Stick

🦋 “Fly from your chest — not your knees.”

🌊 “Backstroke is your reset — use it.”

🐸 “Kick like you’re snapping a towel — not opening a door.”

🐠 “Free leg isn’t a sprint — it’s a revenge lap.”

🔄 “Your turn is your weapon — sharpen it.”  

Final Thoughts

IM training doesn’t just make better swimmers — it builds better athletes, better students of the sport, and tougher competitors. For teenage swimmers, it’s the ultimate classroom: teaching patience on breaststroke, explosiveness on fly, rhythm on back, and heart on free.

So whether your teen is gunning for the podium or just learning to love the medley, remember: IM isn’t a race. It’s a revelation. 

Every lap reveals a weakness to fix, a strength to celebrate, a lesson to learn.

And when they touch that wall after 400 meters of controlled chaos?

They won’t just be tired.

They’ll be transformed.

Pull. Kick. Turn. Repeat — with purpose. 

Because in the IM, you don’t just swim four strokes……you conquer them. 🏊‍♂️💙