Resistance Training for IM: Building Power in Each Stroke

The Individual Medley (IM) is one of the most physically demanding events in swimming, requiring strength, technique, and endurance across all four strokes: butterfly, backstroke, breaststroke, and freestyle. To excel in IM, it’s not enough to be proficient in each stroke — you need to be powerful in every phase of every lap.

That’s where resistance training comes in.

This article covers how to incorporate resistance training — both in and out of the pool — to build stroke-specific power and improve overall IM performance.

🧠 Why Resistance Training Matters for IM

Each stroke in IM places different demands on the body:

• Butterfly relies on upper-body explosiveness and core-driven undulation

• Backstroke demands strong rotational control and sustained kicking

• Breaststroke requires leg power and precise timing

• Freestyle hinges on efficient pulling and rhythmic breathing

Resistance training helps by:

• Improving muscle strength and stroke power

• Enhancing stroke mechanics under load

• Developing explosive starts, turns, and breakouts

• Increasing anaerobic capacity and muscular endurance

🏊‍♂️ In-Water Resistance Training Techniques (Per Stroke)

🦋 Butterfly: Band Swimming & Drag Shorts

• Tool: Resistance band around the waist or drag suit

• How it helps: Forces stronger pulls and tighter undulation

• Drill: 4×25 Butterfly with resistance, followed by 2×25 sprint without✅ Builds explosive forward drive and improves streamline under fatigue.

🔁 Backstroke: Parachute or Tether Training

• Tool: Parachute or resistance tubing

• Drill: 6×25 Backstroke with resistance + 2×25 sprint with fins✅ Develops arm tempo, leg stamina, and rotation power.

🐸 Breaststroke: Power Kick with Resistance Band

• Tool: Resistance band between legs

• Drill: 4×25 Breaststroke kick with band, focus on full whip and streamlined glide✅ Enhances leg strength and kick efficiency.

🏃‍♂️ Freestyle: Hand Paddles + Resistance

• Tool: Paddles + ankle strap or resistance cord

• Drill: 4×50 Freestyle with paddles and drag, then 2×50 race pace✅ Strengthens pull, grip, and body alignment.

🏋️ Dryland Resistance Exercises for IM Strength

A solid dryland routine should target key muscle groups used in all strokes — especially shoulders, core, glutes, and legs.

💪 Upper Body

• Pull-ups – Builds lat strength for powerful pulls in all strokes

• Resistance band rows – Mimics catch phase of freestyle and butterfly

• Push-ups with shoulder taps – Enhances arm control and scapular stability

🧍 Lower Body

• Squat jumps – Improves explosive starts and breaststroke push

• Lunges with resistance – Boosts balance and hip drive for dolphin and flutter kicks

• Glute bridges – Supports undulation and hip extension

🔄 Core

• Plank to elbow touches – Strengthens rotational control (especially for backstroke)

• Russian twists with medicine ball – Builds torso twist strength for IM transitions

• Leg lifts and flutter kicks – Supports sustained kick rhythms

🔁 Sample Weekly Resistance Training Plan for IM Swimmers

Day	Focus	In-Water	Dryland
Monday	Butterfly Power	Band 4×25 Fly + 4×25 sprint	Pull-ups, planks, squats
Wednesday	Backstroke Strength	Parachute 6×25 + fins 2×50	Resistance rows, lunges, flutter kicks
Friday	Breaststroke Efficiency	Band kick 4×25 + 2×25 sprint	Glute bridges, push-ups, med ball slams
Sunday	Freestyle Speed	Paddles + drag 4×50 + sprints	Core circuit, jump squats, pull-ups

✅ Pro Tips for Resistance Training

• Start light: Avoid injury by using low resistance and building gradually

• Keep form first: Sloppy strokes with resistance can create bad habits

• Pair resistance with speed: Always follow resistance sets with short sprints to reinforce mechanics

• Train transitions: Practice IM order with resistance (Fly → Back → Breast → Free) to simulate real fatigue

🏁 Final Thoughts

To swim a fast and efficient IM, power matters just as much as technique. Smart resistance training — both in the water and on land — can help you build stroke-specific strength, improve transitions, and handle fatigue better than your competition.

With the right plan, resistance training becomes your secret weapon for dominating all four strokes.