The Individual Medley (IM) is one of the most demanding events in swimming, requiring mastery of all four strokes, efficient transitions, and race-specific endurance. Competitive IM swimmers must train with both power and precision, developing the ability to sprint each stroke while maintaining endurance throughout the entire race.
One of the best training methods for enhancing speed, stamina, and stroke transitions in IM is High-Intensity Interval Training (HIIT). These short, explosive sets push swimmers to maintain race pace under fatigue, improving both aerobic and anaerobic capacity.
This guide covers why HIIT is essential for IM swimmers, the best high-intensity interval drills, and how to incorporate them into a swim training program.
Why HIIT is Essential for IM Training
✅ Builds Race-Specific Endurance – IM swimmers need to hold a fast pace across all strokes while managing fatigue.
✅ Improves Stroke Transitions – Quick changes between strokes require strong push-offs, breakouts, and smooth turns.
✅ Develops Speed & Power – Short, intense bursts of effort help train fast-twitch muscle fibers, critical for sprinting in IM races.
✅ Enhances Mental Toughness – Racing IM requires pushing through fatigue while maintaining stroke technique and pacing.
✅ Optimizes Energy Systems – HIIT trains both aerobic endurance (for pacing) and anaerobic capacity (for sprinting and transitions).
High-Intensity Interval Drills for IM Swimmers
These drills target each phase of an IM race, focusing on speed, endurance, and smooth transitions.
🏊♂️ 1. Broken IM Sprint Set
✅ Purpose: Simulates an IM race by training each stroke at race intensity with short breaks.
How to Do It:
1️⃣ Swim 4 x 50m in IM order (Fly, Back, Breast, Free).
2️⃣ Rest 15-20 seconds between strokes.
3️⃣ Repeat 2-3 rounds, trying to maintain consistent times for each stroke.
🔥 Tip: Focus on quick transitions between strokes—push off explosively, streamline well, and accelerate into the next stroke.
🏊♂️ 2. 100m IM Descending Set
✅ Purpose: Trains swimmers to increase speed as the set progresses, simulating the energy demands of an IM race.
How to Do It:
1️⃣ Swim 4 x 100m IM, descending time on each repetition.
2️⃣ Rest: 20 seconds between each 100m.
3️⃣ Try to drop 1-2 seconds per rep, finishing the final 100m at near race pace.
🔥 Tip: Focus on maintaining stroke efficiency under fatigue—especially in the backstroke-to-breaststroke transition.
🏊♂️ 3. IM Transition Speed Set
✅ Purpose: Enhances turn speed and underwater breakouts.
How to Do It:
1️⃣ Swim 4 x 25m IM order (Fly, Back, Breast, Free).
2️⃣ Sprint from the flags into the turn and breakout.
3️⃣ Focus on fast turns and explosive underwater kicks.
4️⃣ Rest: 10 seconds between each rep.
5️⃣ Repeat 2 rounds.
🔥 Tip: Make sure each turn is efficient—fast approach, tight tuck, powerful push-off.
🏊♂️ 4. Power 50s (Race-Pace Training)
✅ Purpose: Trains sprint endurance and stroke power.
How to Do It:
1️⃣ Swim 8 x 50m at 90-95% effort in IM order.
2️⃣ Rest: 30 seconds between reps.
3️⃣ Focus on holding form while increasing tempo.
🔥 Tip: Count strokes and ensure you're not losing efficiency at higher speeds.
🏊♂️ 5. Oxygen-Deprivation IM Set
✅ Purpose: Builds lactic acid tolerance and teaches controlled breathing under fatigue.
How to Do It:
1️⃣ Swim 4 x 75m IM order (Fly/Back/Breast) with limited breathing:
Fly: Breathe every 2 or 3 strokes
Back: No extra breath before turns
Breast: Breathe every other stroke
2️⃣ Rest: 15-20 seconds between reps.
🔥 Tip: Helps improve breath control and discipline during long races.
🏊♂️ 6. High-Tempo IM Kicking Set
✅ Purpose: Strengthens kick endurance and explosiveness, which is crucial for sustaining speed across all strokes.
How to Do It:
1️⃣ 4 x 50m kick in IM order, sprinting the first 25m, then holding tempo.
2️⃣ Rest: 15 seconds between reps.
3️⃣ Maintain a fast but controlled kick rate throughout.
🔥 Tip: Keep a tight streamline on push-offs and maximize underwater kicks.
How to Integrate HIIT into a Competitive IM Swim Program
Sample High-Intensity IM Training Set (2,500m Total)
1️⃣ Warm-Up (500m)
200m freestyle + backstroke mix (easy)
4 x 50m drill (IM technique focus)
2️⃣ IM Speed & Endurance Set (1,500m)
4 x 100m Descending IM (Rest: 20s)
8 x 50m Power Sprints (Rest: 30s)
4 x 25m IM Transition Sprints (Rest: 10s)
3️⃣ Kicking & Breath Control Set (400m)
4 x 50m IM Kick Sprints (Rest: 15s)
4 x 75m Oxygen-Deprivation IM (Rest: 15s)
4️⃣ Cool Down (100m)
100m relaxed freestyle or choice stroke
🔥 Tip: Perform HIIT workouts 2-3 times per week to build endurance and speed.
Final Takeaways: Why HIIT is a Game-Changer for IM Swimmers
✅ Builds Speed & Stamina – Short rest periods simulate race conditions, preparing swimmers for sustained high-effort racing.
✅ Enhances Stroke Transitions – Practicing fast push-offs, turns, and breakouts improves IM efficiency.
✅ Improves Lactic Acid Tolerance – High-intensity training delays muscle fatigue, allowing stronger finishes.
✅ Develops Explosive Kicking & Stroke Power – Helps maintain leg strength throughout the race.
✅ Boosts Race Strategy Awareness – Trains swimmers to control pacing and stroke rate at different race stages.
By incorporating HIIT drills into training, IM swimmers can increase their speed, endurance, and race execution, leading to faster performances and stronger finishes.
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