Streamlining Off the Block: Drills for IM Starts

In Individual Medley (IM) races, every second matters — and one of the most overlooked ways to shave off time is by perfecting your streamline off the block. A powerful start not only sets the tone for your race but also carries momentum into the first strokes of butterfly. By focusing on streamline position, explosive push-offs, and underwater efficiency, swimmers can gain a serious advantage in IM races.

This guide breaks down streamline drills for IM starts to help you improve your form, maximize speed, and carry momentum through transitions.

🏊‍♂️ Why Streamline Matters in IM Starts

Streamlining is the most hydrodynamic position a swimmer can achieve, reducing drag and helping maintain speed generated by the dive. In IM races:

• A clean start sets you ahead before fatigue kicks in.

• A strong streamline ensures you conserve energy for later strokes.

• Good underwater technique can be the difference between making a final and missing it.

🔑 Key Elements of a Streamlined Start

1. Head tucked with eyes looking down.

2. Arms fully extended and squeezing the ears.

3. Core engaged to keep the body straight.

4. Tight kick during underwater phase to maintain momentum.

   
   

🏋️ Drills to Improve IM Starts and Streamline

1. Push-and-Hold Streamline Drill

• Push off from the wall in streamline.

• Hold the position as long as possible without kicking.

• Focus on body alignment and minimizing drag.

  ✅ Improves awareness of streamline form.

2. Vertical Streamline Drill

• Stand in the water, push arms into streamline above the head.

• Keep core tight and body tall.

• Add a few vertical jumps in streamline to simulate block push-offs.

  ✅ Builds muscle memory for body tightness off the block.

3. Kick with Streamline Drill

• Push off in streamline, then use 6–8 dolphin kicks underwater.

• Keep legs small and fast to stay efficient.

  ✅ Trains the underwater dolphin phase for butterfly and freestyle.

4. Dive-and-Glide Drill

• Practice controlled dives off the block or side of the pool.

• Focus on entering the water cleanly, holding streamline, and gliding before kicking.

  ✅ Teaches body alignment during entry and initial glide.

5. Streamline Breakout Drill

• Start with a streamline push-off and dolphin kicks.

• Transition into the first stroke of butterfly smoothly without lifting the head early.

  ✅ Improves connection between streamline and stroke rhythm.

6. Partner Resistance Streamline Drill

• Push off in streamline while a partner holds the feet for a few seconds before release.

• Once released, glide forward strongly.

  ✅ Builds explosive push strength and awareness of body tightness.

🧠 Tips for Perfecting IM Starts

• Film your starts to check streamline angles.

• Work on reaction speed off the block with quick step-ins.

• Keep entries narrow — hands, head, and body should pass through the same hole in the water.

• Combine streamline drills with core exercises (planks, hollow holds) to strengthen your body position.

🏁 Conclusion

Streamlining off the block in IM races is about more than just looking sleek — it’s about building speed, efficiency, and momentum that lasts well beyond the start. By practicing targeted streamline drills and reinforcing body alignment, swimmers can gain crucial advantages in the early seconds of the race and set themselves up for strong performances across all four strokes.