Streamlined Push-Off Drills for IM Turns

Master the Hidden Speed Boost in Every Individual Medley Transition 

In the Individual Medley (IM), races aren’t won in the middle of the pool — they’re won on the walls. While swimmers focus on stroke technique, the real differentiator lies in the milliseconds gained (or lost) during transitions: butterfly-to-backstroke, backstroke-to-breaststroke, and breaststroke-to-freestyle.

And at the heart of every fast IM turn? A tight, powerful, streamlined push-off.

A clean streamline off the wall can add 10–15 meters of free speed per turn — that’s up to 45–60 meters of underwater advantage in a 400 IM. But without proper training, swimmers leak speed through loose body lines, delayed breakouts, or inefficient push mechanics.

In this guide, we’ll break down the science of streamlined push-offs and deliver 5 targeted drills to build race-ready, IM-specific wall skills that shave seconds off every leg.

🎯 Why Streamlined Push-Offs Are Critical in IM

• Underwater = Fastest Phase: Swimmers are 10–20% faster underwater than on the surface.

• IM Turns Are Complex: Each transition has unique rules and body positions — requiring precision.

• Momentum Preservation: A smooth push-off maintains rhythm; a sloppy one kills it.

• Energy Conservation: Strong walls reduce surface stroke count — crucial in grueling 400 IMs. 

“Your IM time isn’t built in the strokes — it’s built in the streamlines.”— Coach Bob Bowman, 8x Olympic Gold Medalist  

🔁 The 3 IM Transitions & Their Streamline Demands

Fly → Back	Blind flip, rotation to back	Push off on back, tight streamline, immediate flutter or UDK
Back → Breast	Must touch on back, then rotate	Quick tuck, push off on front, legal breast pullout
Breast → Free	Finish breast legally, explode to free	Immediate transition, no pause, strong freestyle breakout

⚠️ Rule Reminder: Back-to-breast: Must touch while on back All push-offs must be in a tight streamline (hands together, biceps squeezing ears)  

🛠️ 5 Streamlined Push-Off Drills for IM Turns

1. “Wall-to-Wall Streamline Glide” Drill 

Purpose: Build body awareness and streamline tightness off every wall.

How to do it:   

• Push off in perfect streamline (hands locked, core braced, toes pointed)

• Glide as far as possible without kicking

• Measure distance — aim to increase weekly

• Repeat for all 4 strokes:

  • Fly/Free: Push on front

  • Back: Push on back

  • Breast: Push on front after legal turn 

Sets: 8–10 x 15m glides (2 per stroke), 30s rest

🎯 Cue: “Biceps squeeze ears. Core like steel. Toes like needles.”  

2. IM Transition Repetition Drill 

Purpose: Automate legal, fast transitions under fatigue.

How to do it:   

• Swim 25m IM order: 6.25m fly → 6.25m back → 6.25m breast → 6.25m free

• Execute full turns at each 6.25m mark

• Focus on:

  • Streamline tightness

  • Legal touches

  • Immediate underwater phase 

Sets: 4–6 x 25m, 60s rest

💡 Use cones or tape on pool floor to mark transition points  

🎯 Cue: “Turn clean. Streamline tight. Kick fast.”  

3. Underwater Dolphin Kick (UDK) + Breakout Control 

Purpose: Maximize speed and timing of underwater phase after each push-off.

How to do it:   

• Push off in streamline

• Perform 3–5 powerful dolphin kicks underwater

• Break out with strong first stroke (no early arm recovery)

• Practice for all IM transitions:

  • Fly/Back: UDK allowed

  • Breast: One UDK allowed after pullout

  • Free: UDK allowed 

Sets: 8 x 15m (2 per stroke), 45s rest

🎯 Cue: “Kick from your chest — not your knees.”  

4. “Blind Back-to-Breast” Turn Drill 

Purpose: Master the trickiest IM turn — legal, fast, and efficient.

How to do it:   

• Swim backstroke to wall

• Touch with one or two hands while on back  

• Tuck immediately, rotate forward

• Push off in streamline on front

• One dolphin kick → breaststroke pullout 

Sets: 6–8 x 15m, full recovery

💡 Place a tennis ball under chin to prevent early roll  

🎯 Cue: “Touch on back. Tuck fast. Push on front.”  

5. Race-Pace IM Turn Simulation 

Purpose: Integrate turns into race conditions with fatigue.

How to do it:   

• Swim 100m IM at 90–95% effort

• Focus ONLY on turns and push-offs:

  • Streamline tightness

  • Underwater distance

  • Breakout timing

• Rest 90s, repeat 3–4x 

Alternative: 4 x 50m IM (fly25/back25 or breast25/free25) with turn focus

🎯 Cue: “Walls are your weapon — sharpen them.”  

📏 Key Metrics to Track Progress   

Glide Distance	8–12m (SCY), 10–15m (LCM)	Mark pool floor with tape
Underwater Distance	10–15m per turn	Count dolphin kicks (5 = ~12m)
Streamline Tightness	No gaps at hands, elbows, or ankles	Coach feedback or underwater video
Turn Time	<1.0s from touch to push-off	Stopwatch or video analysis

💡 Pro Tips from Elite IMers

“I don’t think about my stroke on the last 5 meters to the wall — I think about my streamline.”— Chase Kalisz, Olympic 400 IM Gold Medalist  

“My streamline is tighter than my tech suit. If water leaks in, I’m losing speed.”  

“I practice turns when I’m dead tired — because that’s when IM races are won.”  

🧠 Mental Cues for Race Day

• Fly → Back: “Flip blind. Push on back. Kick fast.”

• Back → Breast: “Touch on back. Tuck. Push on front.”

• Breast → Free: “Finish legal. Explode. No pause.”

• All Turns: “Streamline like a missile. Breakout like a sprinter.” 

Visualize each turn before your race — feel the tuck, hear the splash, see the streamline.  

🏊 Sample IM Turn-Focused Workout (60 Minutes)

Warm-Up:   

• 600m easy + 4 x 50m drills (catch-up, side kick) 

Technique Set:   

• 8 x 15m Wall-to-Wall Glides (2 per stroke) — 30s rest

• 6 x 15m UDK + Breakout (all strokes) — 45s rest

• 6 x “Blind Back-to-Breast” Turns — 60s rest 

Main Set:   

• 4 x 100m IM @ race pace — focus ONLY on turns and streamlines

• Rest: 90s 

Cool-Down:   

• 300m easy choice + 5 min stretching (shoulders, hips, core) 

⚠️ Common IM Turn Mistakes (And How to Fix Them)    

Loose streamline	Creates drag, kills speed	Drill wall glides with coach feedback
Early roll on back-to-breast	Illegal (DQ)	Practice “touch on back” with spotter
Delayed breakout	Wastes underwater speed	Count kicks: “5 kicks, then stroke”
Weak push-off	Loses momentum	Strengthen legs (dryland: squats, jumps)
Inconsistent approach	Misses optimal turn point	Count strokes from flags

Final Thoughts

In the IM, every wall is a reset button — a chance to gain ground, conserve energy, and outpace your competition. But that advantage only exists if your push-off is tight, powerful, and precise.

You can have flawless strokes in all four disciplines — but if your streamlines leak speed, you’re leaving seconds in the water.

So drill your tucks. Lock your hands. Explode off the wall. And remember:

The fastest IMer isn’t the one with the best strokes — it’s the one with the best walls.  

Touch. Tuck. Streamline. Kick. Fly. 

Because in the IM, speed hides in the turn — and champions polish it every day. 🏊‍♂️💙