Explosive IM Drills for Peak Performance
- SG Sink Or Swim
- Mar 27
- 3 min read
The Individual Medley (IM) is one of the most demanding events in swimming, requiring strength, endurance, and seamless transitions between strokes. To dominate in IM races, swimmers must develop explosive speed, efficient stroke transitions, and powerful turns.
This article covers high-intensity IM drills designed to maximize stroke power, turn efficiency, and overall race performance. Whether you're training for a 100 IM, 200 IM, or 400 IM, these drills will help you gain the edge you need.
1️⃣ Why Explosiveness Matters in IM Swimming
IM events demand both endurance and speed, but one key element often overlooked is explosiveness—the ability to accelerate quickly in transitions, turns, and breakouts.
✔️ Faster transitions = Less time switching between strokes.
✔️ More powerful turns = Stronger push-offs and breakouts.
✔️ Increased stroke efficiency = Better momentum and endurance.
🔥 Tip: Incorporating explosive training improves both sprinting and endurance for IM races.
2️⃣ Explosive IM Drills for Maximum Speed
The following drills develop power, streamline efficiency, and transition speed for each segment of the IM.
🏊♂️ 1. Power Breakout Drill (All Strokes)
✅ Purpose: Enhances underwater speed and breakout explosiveness.
How to Do It:
1️⃣ Push off the wall in tight streamline.
2️⃣ Perform 6-8 fast dolphin kicks (or breaststroke pullout for breaststroke).
3️⃣ Explode into the first stroke with high power and acceleration.
4️⃣ Repeat for all strokes, focusing on aggressive breakouts.
🔥 Tip: The first 3-4 strokes after the breakout should be the most powerful.
🏊♂️ 2. Transition Acceleration Drill
✅ Purpose: Improves stroke transitions to reduce lost time.
How to Do It:
1️⃣ Swim 50m IM sprints (Fly–Back / Back–Breast / Breast–Free).
2️⃣ Execute explosive, quick transitions between strokes.
3️⃣ Focus on fast stroke rhythm adjustment to maintain speed.
🔥 Tip: Avoid hesitation—the transition stroke should start instantly after the last pull of the previous stroke.
🏊♂️ 3. High-Speed IM Turns Drill
✅ Purpose: Develops faster IM turns for race efficiency.
How to Do It:
1️⃣ Swim 25m sprints, focusing only on turn execution.
2️⃣ Perform IM turns at max speed, emphasizing quick wall contact and explosive push-offs.
3️⃣ Use a dolphin kick push-off for Back-Breast turns.
4️⃣ Repeat 10x for each turn transition (Fly–Back, Back–Breast, Breast–Free).
🔥 Tip: IM turns should take less than 0.6 seconds—no delays!
🏊♂️ 4. Descending 100 IMs
✅ Purpose: Trains stroke speed control and endurance.
How to Do It:
1️⃣ Swim 4 x 100m IM, decreasing time each round.
2️⃣ Start at controlled speed and increase explosiveness every 100m.
3️⃣ The last 100m should be all-out sprint effort.
🔥 Tip: Helps swimmers master race pacing while maintaining power.
🏊♂️ 5. Underwater Speed Kick Set (All Strokes)
✅ Purpose: Enhances kick power for faster underwater phases.
How to Do It:
1️⃣ Perform 6 x 25m sprints, kicking underwater to the 15m mark.
2️⃣ Use dolphin kicks for Fly, Back, and Free, and breaststroke pullout for Breast.
3️⃣ Surface with maximal power and maintain speed into the swim.
🔥 Tip: Strong underwater kicks reduce surface resistance and create speed bursts.
🏊♂️ 6. Speed-Endurance IM Sprint Set
✅ Purpose: Builds explosiveness while maintaining stroke endurance.
How to Do It:
1️⃣ Swim 8 x 50m IM order sprints (Fly, Back, Breast, Free).
2️⃣ Sprint each 50m with 30 seconds rest.
3️⃣ Focus on high stroke rate and aggressive turns.
🔥 Tip: This drill develops race-specific speed and lactate tolerance.
3️⃣ Sample Explosive IM Training Set (2,500m Total)
🔹 Warm-Up (500m)
200m freestyle
200m IM (smooth & controlled)
100m kick
🔹 Explosive IM Drill Set (1,000m)
4 x 50m Power Breakout Drill
4 x 50m Transition Acceleration Drill
4 x 25m High-Speed IM Turns Drill
🔹 Speed & Endurance Set (700m)
4 x 100m Descending IM Sprints
6 x 25m Underwater Speed Kick
8 x 50m Speed-Endurance IM Sprints
🔹 Cool Down (300m)
100m easy backstroke
100m freestyle with long strokes
100m kick with fins
🔥 Tip: Perform this set twice a week for faster IM performances!
4️⃣ Key Takeaways: Building Explosive IM Speed
✔️ Maximize Breakout Power – Use strong push-offs & fast dolphin kicks.
✔️ Eliminate Hesitation in Stroke Transitions – Instantly adjust stroke rhythm.
✔️ Speed Up Turns – Reduce wall time with fast push-offs.
✔️ Sprint IM Repeats – Develop both speed and endurance.
✔️ Kick Strength = Faster IM – Prioritize underwater propulsion.
By integrating explosive IM drills into your training, you'll develop faster transitions, powerful breakouts, and efficient stroke changes—leading to peak IM performance! 🏊♂️🔥
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