Power-based IM Drills for Maximizing Performance

The Individual Medley (IM) is the ultimate test of versatility and endurance in swimming. To perform at a high level in IM races, swimmers need more than stroke proficiency — they need explosive power, stroke-specific strength, and seamless transitions across all four strokes.

That’s where power-based drills come in. These focused sets help swimmers generate more propulsion, sharpen stroke timing, and sustain speed through every segment of the IM. Whether you're training for the 200 or 400 IM, integrating power-building drills into your workouts can unlock new levels of performance.

🧠 Why Power Matters in IM

Each stroke in IM demands a different kind of power:

• Butterfly requires upper body explosiveness and core-driven undulation.

• Backstroke needs strong rotation and a continuous, fast flutter kick.

• Breaststroke thrives on leg drive and precise timing.

• Freestyle calls for endurance-based speed and rhythmic catch mechanics.

Developing targeted strength in each stroke helps you:

• Improve start speed and push-offs

• Hold race pace for longer

• Maximize propulsion per stroke

• Maintain form under fatigue

💥 Power-Based IM Drills by Stroke

🦋 Butterfly: Resistance + Tempo Control

Drill: Butterfly Power Burst with Drag Socks or Parachute

• 6×25m fly with resistance gear

• Sprint each length focusing on a powerful catch and hip-driven kick

• Rest :30 between reps

Why it works: Adds load to your pull and kick, helping build muscle endurance and stroke integrity.

🔁 Backstroke: Sprint Kick and Pull Segments

Drill: 50m Power Combo (25 Kick + 25 Swim Fast)

• Use fins or drag gear

• Focus on explosive kick tempo for 25m, then transition into full-stroke backstroke with a fast turnover

Why it works: Builds speed through powerful leg drive and shoulder recovery.

🐸 Breaststroke: Overload Kick and Pull

Drill: Resistance Band Breast Pullouts + Sprint 25s

• Attach resistance band to wall or partner and simulate pullouts

• Follow with 4×25 sprint breaststroke swims focusing on a strong kick snap and full extension

Why it works: Reinforces muscular power in the pull and explosive kick timing.

🏊‍♂️ Freestyle: Paddles and Sprint Intervals

Drill: Paddles + Drag Shorts Freestyle Sprints

• 8×25 freestyle sprint @ high effort with paddles and/or resistance gear

• Alternate with 25m recovery swim

Why it works: Builds pulling strength and aerobic power for the closing leg of the IM.

🧩 Integrated IM Power Sets

🔄 Set 1: IM Sprint Circuit

• 4×50 Butterfly with fins (25 resistance kick + 25 fast swim)

• 4×50 Backstroke with drag suit (fast tempo)

• 4×50 Breaststroke pull + sprint (with paddles)

• 4×50 Freestyle with parachuteRest 20–30 sec between reps; 1 min between strokes

⚡ Set 2: Broken 200 IM Power Set

• 50 Fly @ race pace

• :20 rest

• 50 Back @ race pace

• :20 rest

• 50 Breast @ race pace

• :20 rest

• 50 Free @ all outRepeat 2–3 rounds with full recovery between

🏋️ Dryland Integration

Pairing in-water drills with dryland exercises accelerates power gains.

Recommended Strength Movements:

• Medicine ball slams (for explosive starts)

• Resistance band pullouts (mimic stroke-specific power)

• Box jumps (build leg drive for starts and turns)

• Core stability work (planks, Russian twists, v-ups)

✅ Train 2–3x per week for maximum transfer to in-pool performance.

🏁 Final Thoughts

Power-based IM drills give swimmers the edge they need to swim stronger and faster across all four strokes. When combined with proper technique, pacing, and transitions, building power can be the key to breakthrough performances.

By integrating these drills consistently, you’ll not only swim faster — you’ll own every leg of your IM.