Timing Drills: Coordinating Stroke Changes and Breathing in IM

The Individual Medley (IM) is one of swimming’s most demanding events, requiring seamless transitions between four distinct strokes: butterfly, backstroke, breaststroke, and freestyle. One of the biggest challenges in IM is timing — not just of each stroke, but of the transitions and breathing patterns between them.

Poorly timed breathing or sloppy transitions can disrupt momentum, waste energy, and cost precious seconds. That’s where timing drills come in. They help swimmers coordinate stroke changes, maintain rhythm, and optimize breathing efficiency throughout the IM.

In this article, we’ll break down the timing challenges in IM and offer targeted drills to build fluid, race-ready transitions and breathing coordination.

🧠 Why Timing and Breathing Coordination Matter in IM

In IM races, transitions are critical. Each stroke has unique timing and breathing demands:

• Butterfly: two kicks per arm pull, breath on every or every other stroke

• Backstroke: steady rhythm, face up breathing

• Breaststroke: pull ➝ breathe ➝ kick ➝ glide

• Freestyle: alternate-side or bilateral breathing

When switching between strokes, the breathing pattern and body rhythm must adapt quickly. If your breathing is out of sync during the switch, it can:

• Disrupt stroke rhythm

• Cause over-rotation or drag

• Lead to oxygen debt or early fatigue

✅ The goal is to transition smoothly and time each breath within the flow of your stroke—not in a panic.

🏊‍♂️ Key Stroke Transition Challenges in IM

1. Butterfly to Backstroke

   • Requires a fast turn and quick body re-alignment

   • Breathing should be completed before touching the wall

2. Backstroke to Breaststroke

   • Involves a crossover turn and a shift from face-up to face-down

   • Timing the last breath is critical for a clean streamline push

3. Breaststroke to Freestyle

   • Final breaststroke pullout must flow into a freestyle breakout

   • Inhale before the turn and prepare for higher freestyle cadence

   
   

🔁 Drills to Improve IM Timing and Breathing Coordination

1. 25s Stroke + Transition Drill

• Swim 25m in IM order: 6.25m of one stroke ➝ transition ➝ next 6.25m of the following stroke

• Focus on smooth timing, streamline, and adjusting breathing patterns

✅ Builds muscle memory and control during transitions

2. IM Breath Control Ladder

• 4x100 IM with increasing breath control:

  • 1st 100: Normal breathing

  • 2nd 100: Breath every 2 strokes on fly and free

  • 3rd 100: Breath every 3 strokes on free, alternate breathing on back

  • 4th 100: Minimal breath transition focus

✅ Improves oxygen efficiency and mental focus under fatigue

3. Breakout Timing Drill

• From each turn, focus on:

  • Final stroke ➝ tight streamline ➝ breakout ➝ first breath timing

• Practice with all transitions: Fly-Back, Back-Breast, Breast-Free

✅ Sharpens control and breathing after turns

4. IM 50s with Stroke-Specific Breathing

• 4x50m IM (one stroke per 50)

• Focus on breathing rhythm per stroke:

  • Butterfly: breath every other

  • Backstroke: every 2nd arm cycle

  • Breaststroke: quick breath + glide

  • Freestyle: bilateral or controlled unilateral

✅ Improves breathing consistency stroke-by-stroke

5. Crossover Turn Practice (Back to Breast)

• Use fins or short intervals to isolate this challenging turn

• Focus on:

  • Last breath timing on back

  • Quick arm crossover

  • Fast streamline entry into breaststroke pullout

✅ Reduces drag and maintains rhythm during the most technical transition

🧠 Pro Tips for IM Timing Mastery

• ✅ Practice transitions often — don’t save them only for full IM sets

• ✅ Use visual cues — mark turn points to prepare for breathing shifts

• ✅ Film your transitions to analyze head position and breathing flow

• ✅ Count strokes and breaths in practice to internalize rhythm

• ✅ Stay calm during the switch — avoid gasping or over-breathing

🏁 Final Thoughts

Efficient IM swimming is all about rhythm, control, and smart timing — especially when it comes to stroke transitions and breathing coordination. By training with purpose-built drills, swimmers can sharpen their timing, avoid breath disruption, and swim through each leg of the IM with fluidity and confidence.

With consistency and feedback, you’ll master the subtle timing cues that separate good IM swimmers from great ones.