Streamlined Breathing Techniques for IM

The Individual Medley (IM) is one of the most technical and demanding events in swimming. With four different strokes — butterfly, backstroke, breaststroke, and freestyle — each with its own rhythm and breathing pattern, mastering IM requires not only stroke proficiency but also smart, consistent, and streamlined breathing.

If your breathing is inefficient or mistimed in any part of the IM, it can disrupt your rhythm, increase drag, and drain your energy. In this article, we’ll break down streamlined breathing techniques for each stroke, plus tips to help you stay efficient throughout your race or training set.

🧠 Why Streamlined Breathing Matters in IM

Efficient breathing in IM helps you:

• Maintain a better body line (reducing drag)

• Conserve energy across all four strokes

• Keep a smooth rhythm and stroke tempo

• Optimize oxygen intake without disrupting mechanics

The key is to breathe without breaking form, adapting your breathing strategy to the demands of each stroke.

🦋 Butterfly: Controlled, Low Breathing

Butterfly is one of the most taxing strokes in IM, and its breathing must be carefully managed to avoid disrupting rhythm.

Tips:

• Breathe every 2 strokes (or every stroke in longer distances if needed).

• Keep the chin low to the water — avoid lifting your whole head.

• Time the breath with the upward motion of the stroke — inhale as the arms exit.

✅ Drill: Single-arm butterfly with focus on breathing control

🌀 Backstroke: Steady Breathing, Minimal Disruption

Backstroke is the only stroke with the face out of the water, but it's still important to breathe in rhythm and stay relaxed.

Tips:

• Breathe naturally and evenly — avoid gasping or holding your breath.

• Keep your head still and aligned, letting the body roll do the work.

• Sync breathing with arm rhythm, not randomly.

✅ Drill: Backstroke with a tempo trainer to align stroke and breath

🐸 Breaststroke: Timed Breath with Pull Phase

Breaststroke has a built-in breath window, but timing and head position are critical.

Tips:

• Inhale during the insweep of the arms.

• Exhale underwater, during the glide.

• Keep the head in line with the spine — don’t over-lift.

✅ Drill: 2-kick 1-pull drill to isolate breath timing

🏊‍♂️ Freestyle: Efficient, Rhythmic Breathing

Freestyle breathing requires the most flexibility in strategy, depending on your level and distance.

Tips:

• Use bilateral breathing (every 3 strokes) to maintain symmetry and balance.

• Keep one goggle in the water and rotate smoothly — avoid lifting the head.

• Exhale fully underwater to avoid breath-holding.

✅ Drill: 3-3-3 freestyle drill (3 strokes right, 3 strokes left, 3 full)

🔁 Transition Zones: Stay Calm and Prepare the Breath

Transitions between strokes can throw off breathing if not practiced.

Tips:

• Plan when to breathe before and after each turn.

• Don’t panic in the transition — keep breathing rhythm consistent.

• Practice stroke changes with breath timing (e.g., back-to-breast crossover).

✅ Drill: IM transition turns with breath control focus

🧠 Additional Breathing Control Strategies for IM

1. Breath Control Sets

Train your lungs and mind to handle minimal breathing.

Example:

• 4×50 IM order @ 80% effort

• Restrict breathing (e.g., breathe every 5 strokes in fly/free)

2. Underwater Kicking with Breath Discipline

Build comfort in oxygen debt and streamline.

Example:

• 3×25 dolphin kick underwater, max distance

• Rest 30 seconds between each

3. Mindful Exhalation Drills

Prevent holding your breath, which creates tension and fatigue.

Example:

• Practice exhaling slowly and steadily during glide or streamline phases

🏁 Final Thoughts

Streamlined breathing is often the missing piece in an otherwise solid IM performance. By developing discipline and timing in your breathing patterns, you can reduce resistance, conserve energy, and hold form longer — all essential for racing strong through every leg of the IM.

Start with small adjustments in drills, then apply them to full stroke sets. With time and repetition, breathing will support your stroke — not break it.