The Individual Medley (IM) is one of the most demanding events in swimming, requiring speed, endurance, and seamless transitions between all four strokes—butterfly, backstroke, breaststroke, and freestyle. Whether you're a competitive swimmer looking to drop time or a fitness swimmer aiming to build stamina, sprint interval training (SIT) is a game-changer.
Sprint intervals increase race-specific speed, boost cardiovascular endurance, and improve stroke efficiency under fatigue. This guide covers the best sprint interval drills for IM swimmers, helping you become stronger, faster, and more resilient in the pool.
Why Sprint Intervals Are Essential for IM Training
🔥 1. Builds Explosive Speed in Each Stroke
Short bursts of maximum effort sprints train fast-twitch muscle fibers.
Helps develop powerful underwater kicks and fast turns.
🔥 2. Improves Stroke Transitions
High-intensity switching between strokes prepares you for real race conditions.
Reduces energy loss during stroke transitions and turns.
🔥 3. Enhances Endurance Under Fatigue
IM races require swimmers to maintain speed even when exhausted.
Sprint intervals mimic the lactic acid buildup of race conditions, helping the body adapt.
🔥 4. Increases Stroke Efficiency
Short, intense sets reinforce proper technique at high speeds.
Helps maintain form even when tired, reducing wasted energy.
Sprint interval training is not just about raw speed—it’s about developing the ability to sprint effectively while staying efficient.
Sprint Interval Drills for IM Speed & Endurance
The following drills are designed to target speed, endurance, and smooth transitions between strokes.
🏊♂️ 1. 25m All-Out Sprint Intervals (IM Order)
✅ Purpose: Builds explosive speed and improves stroke transitions.
How to Do It:
1️⃣ Perform 4 x 25m sprints in IM order (butterfly, backstroke, breaststroke, freestyle).
2️⃣ Take 20-30 seconds rest between each sprint.
3️⃣ Focus on maintaining perfect technique at maximum effort.
4️⃣ Repeat the set 3 times, increasing intensity each round.
🔥 Tip: Emphasize powerful turns and breakouts for each stroke.
🏊♂️ 2. 50m Descending IM Sprints
✅ Purpose: Trains swimmers to hold speed under fatigue while improving endurance.
How to Do It:
1️⃣ Perform 4 x 50m IM sprints (first 25m of one stroke, second 25m of the next stroke in IM order).
2️⃣ Rest 30 seconds between each.
3️⃣ Goal: Descend time (each 50m should be faster than the previous one).
4️⃣ Repeat the full set twice.
🔥 Tip: Focus on a strong second-half effort to simulate race conditions.
🏊♂️ 3. IM Ladder Sprints (Distance Variation)
✅ Purpose: Improves stroke transitions and endurance under sprint conditions.
How to Do It:
1️⃣ 25m sprint butterfly, 50m sprint backstroke, 75m sprint breaststroke, 100m sprint freestyle.
2️⃣ Rest 20-30 seconds between each distance.
3️⃣ Complete 2 full rounds, pushing for negative splits (faster second round).
🔥 Tip: Work on a strong push-off and breakout to carry momentum into each segment.
🏊♂️ 4. Broken 100 IM Sprints
✅ Purpose: Develops fast race pace while reinforcing each stroke’s mechanics.
How to Do It:
1️⃣ Swim a 100m IM but break it into segments with 10 seconds rest after each stroke.
25m Butterfly 🏊♂️ (Rest 10s)
25m Backstroke 🏊♂️ (Rest 10s)
25m Breaststroke 🏊♂️ (Rest 10s)
25m Freestyle 🏊♂️ (Finish strong!)
2️⃣Repeat the set 3-4 times, focusing on stroke efficiency.
🔥 Tip: The goal is to hold sprint speed throughout all four strokes.
🏊♂️ 5. 100m Sprint IM to 50m Recovery
✅ Purpose: Develops speed endurance, ensuring you maintain high effort even when tired.
How to Do It:
1️⃣ Swim a 100m IM sprint at full intensity.
2️⃣ Follow immediately with a relaxed 50m recovery swim.
3️⃣ Repeat 4-6 times with 30 seconds rest between rounds.
🔥 Tip: Focus on stroke transitions—push through fatigue while keeping each stroke clean.
🏊♂️ 6. Sprint Transition Focus: 15m Breakouts
✅ Purpose: Improves underwater power and fast stroke transitions.
How to Do It:
1️⃣ Push off the wall and sprint the first 15m underwater, breaking into your stroke at max effort.
2️⃣ Swim the remaining 10m at controlled race pace.
3️⃣ Rest for 30 seconds, then repeat 4x per stroke (butterfly, backstroke, breaststroke, freestyle).
4️⃣ Complete 2 rounds of the full IM cycle.
🔥 Tip: Maximize underwater dolphin kicks and streamline to maintain speed.
Sprint IM Interval Workout (2,000m Total)
🏊♂️ 1️⃣ Warm-Up (400m)
200m freestyle (easy)
100m kick (flutter & breaststroke mix)
100m drill set (focusing on transitions)
🏊♂️ 2️⃣ Sprint Intervals (1,200m)
4 x 25m IM sprints (20s rest)
4 x 50m descending IM sprints (30s rest)
2 x IM Ladder Sprints (25m, 50m, 75m, 100m)
🏊♂️ 3️⃣ Race Simulation Set (300m)
3 x Broken 100 IM sprints (10s rest per stroke)
🏊♂️ 4️⃣ Cool Down (100m)
100m relaxed swimming
🔥 Tip: Perform sprint interval workouts 2-3 times per week for maximum improvement.
Final Takeaways: Boosting IM Speed with Sprint Intervals
✅ Train for Speed & Endurance – Short bursts improve stroke power, while interval sets build stamina.
✅ Prioritize Stroke Transitions – Smooth transitions save energy and time in races.
✅ Use Negative Split Training – Push for a stronger second-half performance in every set.
✅ Maximize Underwaters – Strong push-offs and dolphin kicks improve IM sprint efficiency.
✅ Stay Consistent – Sprint training 2-3 times per week leads to faster, more efficient IM swimming.
By integrating these sprint interval drills into your IM workouts, you’ll develop explosive speed, race-ready endurance, and the ability to maintain efficiency under pressure.
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