Creating a Weekly Training Plan for Individual Medley (IM)

The Individual Medley (IM) is one of the most demanding events in competitive swimming. It requires proficiency in all four strokes — butterfly, backstroke, breaststroke, and freestyle — and the ability to transition between them smoothly. To succeed, you need a well-rounded weekly training plan that builds endurance, stroke technique, race-specific skills, and mental focus.

This guide will walk you through how to create an effective weekly IM training schedule, whether you're a coach, a competitive swimmer, or a self-motivated athlete.

🧠 Why You Need a Weekly Plan for IM

The IM demands:

• Versatility across all strokes

• Smooth transitions

• Pacing strategy

• Strong aerobic and anaerobic capacity

Without a structured plan, it’s easy to overtrain one stroke or neglect critical skills like turns, pacing, or stroke transitions.

A weekly IM training schedule should ensure:

• Stroke balance

• Variety

• Progressive overload

• Recovery time

📅 Sample Weekly IM Training Schedule (Intermediate/Advanced Swimmer)

Day	Focus Area	Example Workout Elements
Monday	Butterfly Technique + Aerobic Base	- Butterfly drills - Pull sets - 5×200 IM aerobic pace
Tuesday	Backstroke Speed + IM Transitions	- Sprint 25s - Flip turn practice - 4×100 IM order with fast transitions
Wednesday	Endurance + Stroke Combo Sets	- 2×800 swim with stroke rotation - 6×100 IM, descend 1–6
Thursday	Breaststroke Power + Race Pacing	- Pullouts & tempo drills - 8×50 breast descend - 3×200 IM pace simulation
Friday	Freestyle Efficiency + Hypoxic Training	- DPS (Distance Per Stroke) freestyle - Underwater dolphin kicks - 6×50 breathing pattern 3/5/7/9
Saturday	IM Race Rehearsal + Turns	- Dive starts to 15m - 2×400 IM broken with rest at each 100 - IM turns focus sets
Sunday	Recovery or Dryland Training	- Light swim, kicking drills - Stretching, yoga, or core session

🏊‍♀️ Key Components of a Balanced IM Plan

1. Stroke-Specific Days

Dedicate at least one day to focus on each stroke. Work on:

• Drills for stroke mechanics

• Distance per stroke (DPS)

• Stroke rate and tempo work

• Turns and starts for each stroke

2. IM Transition Work

Transitions between strokes can make or break your IM race. Practice:

• Fly to Back turns (with legal push)

• Back to Breast crossover turn

• Breast to Free turn

Use combo sets like 25 Fly + 25 Back + 25 Breast + 25 Free with no rest between.

3. Aerobic Conditioning

To build endurance:

• Swim longer IM sets at moderate pace

• Incorporate descending intervals

• Include kick and pull sets to reduce arm fatigue

4. Anaerobic/Sprint Work

IM swimmers need a strong final push. Include:

• Sprint 25s and 50s

• Short rest intervals (ex: 10x50 @ :45)

• Butterfly and breaststroke sprints with paddles

5. Dryland Training

Include at least 2 dryland sessions per week:

• Core: planks, leg lifts, Russian twists

• Explosive power: jump squats, medicine ball throws

• Mobility and flexibility

🧩 Tips for Customizing Your Weekly IM Plan

• Track Weaknesses: Struggling in backstroke? Add extra sets mid-week to address it.

• Adjust Volume: Beginners can reduce total distance and increase rest between sets.

• Build Cycles: Follow 3-week build cycles (intensity up) and 1-week recovery.

• Use Video Analysis: Record strokes to identify technique flaws.

• Nutrition & Hydration: Support your training with a swimmer-friendly meal plan.

🏁 Example Main Sets to Rotate Weekly

🔁 Combo Stroke Endurance Set:

• 4×200 IM @ 3:30 (Descend 1–4)

• 8×50 kick (2 per stroke) @ 1:00

🌀 Stroke Transition Drill Set:

• 4×100 IM Order (25 Fly/25 Back/25 Breast/25 Free)

• Practice turn technique and streamline

🔥 Sprint Set:

• 8×25 Stroke Sprints (2 each stroke) @ :30

• 2×100 IM all-out, 2:00 rest

🧠 Mental Training for IM

Don’t forget the mental component:

• Visualize your race, especially transitions.

• Practice breathing control during stressful sets.

• Set goals for each session — not just times, but technical goals.

📌 Final Thoughts

A great IM swimmer is not just good at four strokes — they’re excellent at integrating them. With a smart, structured weekly training plan, you can gradually improve every aspect of your IM performance. Whether you're aiming for a personal best, a team record, or a state final, a well-balanced plan will help you get there — one week at a time.