How to Train for IM in a Limited Time Frame
- SG Sink Or Swim
- Mar 24
- 4 min read
The Individual Medley (IM) is one of the most challenging events in swimming, requiring proficiency in all four strokes (butterfly, backstroke, breaststroke, and freestyle), as well as strong transitions and endurance. Training for IM can be time-consuming, but if you have limited pool time, you can still develop stroke efficiency, speed, and endurance with a structured, focused training plan.
This guide outlines key strategies, drills, and workouts to help swimmers maximize their IM performance in a limited training schedule.
1️⃣ Focus on Efficiency in All Four Strokes
With limited training time, efficiency matters more than volume. A small technique improvement in each stroke can save seconds per lap, leading to faster overall IM times.
✅ Technique Priorities for Each Stroke:
✔️ Butterfly: Maintain a low, relaxed recovery and time the kick and pull properly to avoid early fatigue.
✔️ Backstroke: Keep a consistent kick and straight-line rotation to reduce drag.
✔️ Breaststroke: Focus on a strong pull and quick, compact kick for momentum.
✔️ Freestyle: Optimize stroke length and breathing control for a strong finish.
🔥 Tip: Use drills instead of extra laps to reinforce efficiency in each stroke.
2️⃣ Train IM Transitions and Turns Every Session
Many swimmers lose time during turns and transitions. Practicing IM turns regularly ensures smooth, fast transitions.
🏊♂️ Key IM Transitions to Master:
✔️ Butterfly to Backstroke: Use a fast, controlled open turn—avoid gliding.
✔️ Backstroke to Breaststroke: Execute a legal crossover turn to maintain speed.
✔️ Breaststroke to Freestyle: Keep the push-off streamlined and dolphin kick if allowed.
🔥 Drill: "Turn Focus IM Set" – Swim 25m of each stroke, prioritizing quick, clean transitions instead of speed.
3️⃣ Optimize Your IM Training with Shorter, Focused Workouts
If you have limited training time, structure your sessions to cover all IM aspects efficiently.
🏊♂️ Sample 60-Minute IM Training Plan
🔹 Warm-Up (10 min, 500m total)
200m choice (mix strokes)
4 x 50m drill work (1 per stroke)
100m kick
🔹 Main Set (30 min, 1,200m total)
4 x 100m IM (negative split) – Focus on stroke transitions
4 x 50m kick (IM order, fast) – Builds endurance
4 x 25m sprint (IM order) – Work on race-speed efficiency
🔹 Technique Set (10 min, 400m total)
4 x 50m transition-focused drills
2 x 100m IM swim, smooth and controlled
🔹 Cool Down (10 min, 300m total)
100m freestyle easy
100m backstroke
100m choice
🔥 Tip: Use intensity over volume—make each lap count!
4️⃣ Incorporate Dryland Training for IM Strength & Endurance
With limited pool time, dryland training improves power, endurance, and mobility for IM swimming.
🏋️♂️ Best Strength Exercises for IM Swimmers
✔️ Pull-ups & Lat Pulldowns – Enhances butterfly and freestyle power.
✔️ Planks & Core Work – Improves stability for backstroke and streamline.
✔️ Squats & Lunges – Strengthens legs for breaststroke kick.
✔️ Medicine Ball Slams – Simulates explosive push-offs and starts.
🔥 Tip: Train 2x per week for 30-40 minutes to complement swimming.
5️⃣ Use Interval Training to Build IM Endurance
Limited time means every set should be purposeful. High-intensity intervals improve stroke transitions, speed, and endurance.
🏊♂️ IM Interval Training Workout (2,000m Total, 45 min)
🔹 Warm-Up (400m) – Easy mix of strokes
🔹 Main Set:
4 x 100m IM (descend time, short rest)
8 x 50m IM order, focus on efficiency
4 x 25m sprint (fast turns, push-offs)
🔹 Cool Down (200m) – Easy freestyle
🔥 Tip: Shorten rest periods to increase endurance in a shorter workout.
6️⃣ Develop Race Pacing & Negative Splits
IM races are often lost in the second half due to poor pacing. Learning negative splits (swimming the second half faster) prevents early fatigue.
🏊♂️ Pacing Set for IM
4 x 100m IM (even splits per stroke)
2 x 200m IM (last 100m faster than the first)
1 x 400m IM (strong finish focus)
🔥 Tip: Maintain control in butterfly and backstroke, then build speed in breaststroke and freestyle.
7️⃣ Mental Preparation & Race Strategy
With limited training time, mental strategy is crucial for confidence and execution.
✅ Mental Tips for IM Training
✔️ Visualize the race before practice – Mentally rehearse stroke transitions.
✔️ Focus on one goal per session – E.g., improving breaststroke kick or turns.
✔️ Use cue words for each stroke – "Relax" for butterfly, "rotate" for backstroke, "power" for breaststroke, "kick" for freestyle.
🔥 Tip: Simulate race conditions once a week with a full timed IM set.
8️⃣ Final Takeaways: How to Train for IM with Limited Time
✅ Prioritize Technique Over Volume – Small improvements in each stroke save seconds in a race.
✅ Practice Transitions & Turns – Faster turns can win an IM race.
✅ Use Shorter, High-Intensity Workouts – Focus on interval training for efficiency.
✅ Incorporate Strength Training – Dryland enhances stroke power & endurance.
✅ Master Race Pacing & Mental Focus – Controlled speed beats early burnout.
With structured, focused sessions, you can maximize your training in limited time and perform at your best in IM events! 🏊♂️🔥
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