IM Strength Drills: Building Power for Butterfly, Backstroke, Breaststroke, and Freestyle

The Individual Medley (IM) is the ultimate test of a swimmer's versatility and strength. To excel in IM races, athletes need to develop power and efficiency across all four strokes — butterfly, backstroke, breaststroke, and freestyle — while maintaining stroke integrity and endurance.

One of the most effective ways to improve IM performance is through targeted strength drills. These drills help swimmers develop explosive power, enhance muscle coordination, and maintain technique under fatigue.

In this article, we break down stroke-specific strength drills to help you build power for each segment of the IM.

💪 Why Strength Training Matters in IM Swimming

Strength is not just about brute force — it's about translating controlled power into speed through the water. Proper strength training:

• Enhances stroke propulsion

• Reduces fatigue in long races

• Improves start and turn explosiveness

• Helps maintain technique under pressure

When tailored to each stroke, strength drills can elevate your overall IM performance significantly.

🦋 Butterfly Strength Drills

Butterfly requires explosive upper body power, core stability, and timed leg engagement.

1. Single-Arm Butterfly Drill with Paddles

• Swim butterfly using one arm with a hand paddle.

• Focus on generating maximum pull power while maintaining rhythm. ✅ Targets: Lat strength, shoulder endurance, and water resistance awareness.

2. Vertical Dolphin Kick

• Perform dolphin kicks in deep water in an upright position.

• Hands can be crossed or held above the head for added challenge. ✅ Targets: Hip flexors, abs, glutes, and leg drive.

3. Resistance Band Butterfly Pulls (Dryland)

• Simulate the butterfly arm pull with resistance bands. ✅ Targets: Deltoids, chest, and triceps for a powerful catch and push.

💦 Backstroke Strength Drills

Backstroke relies on shoulder mobility, hip rotation, and a powerful flutter kick.

1. Resistance Kick with Kickboard

• Use fins and a kickboard for backstroke kick sets with resistance (drag suit or band). ✅ Targets: Quads, calves, and lower core for sustained leg propulsion.

2. Sculling Underwater Arms-Only

• Focus on deep water sculling using backstroke motion. ✅ Targets: Triceps, lats, and wrist control for a stronger pull.

3. Pull Buoy Backstroke Tempo Drills

• Isolate the upper body by placing a pull buoy between the legs. ✅ Targets: Arm stroke mechanics and upper-body power.

🐸 Breaststroke Strength Drills

Breaststroke demands explosive leg power, upper body timing, and core control.

1. Breaststroke Kick on Vertical Wall

• Face a wall in deep water and kick breaststroke vertically. ✅ Targets: Adductors, hamstrings, glutes for a stronger kick.

2. Pullouts with Resistance Band

• Practice full pullout sequence with added band resistance from the wall. ✅ Targets: Back, biceps, and core activation through the glide and recovery phases.

3. Single-Leg Kick Breaststroke

• Swim using one leg for the kick while keeping the other relaxed. ✅ Targets: Leg isolation for balanced strength and coordination.

🏊‍♂️ Freestyle Strength Drills

Freestyle requires rotational power, endurance, and continuous propulsion.

1. High-Elbow Catch Drill with Paddles

• Swim with hand paddles, focusing on early vertical forearm. ✅ Targets: Lats, shoulders, and triceps for a strong underwater pull.

2. Drag Suit or Parachute Freestyle Sets

• Swim freestyle wearing a drag suit or using a resistance parachute. ✅ Targets: Full-body resistance training to develop power and endurance.

3. Freestyle Kick on Back (Hands Overhead)

• Swim a 25m kick set on your back with hands extended overhead. ✅ Targets: Core stability and flutter kick strength.

🔁 IM-Specific Combo Sets to Build Stroke Power

Integrating drills in a combo format helps simulate race conditions while targeting all four strokes.

Example Set 1: Power 100 IM Drill Set

• 4 x 25m:

  • 25 Butterfly with resistance band

  • 25 Backstroke kick with fins

  • 25 Breaststroke single-leg kick

  • 25 Freestyle paddle sprint

Example Set 2: Pull and Kick Power Set

• 4 x 100m IM order:

  • 50 pull (paddles or bands) + 50 kick (vertical or sprint)

Dryland Add-On (2x Per Week)

• Medicine ball slams (explosiveness)

• Plank shoulder taps (core and stability)

• Squat jumps (leg power)

• Resistance band pulls (stroke-specific mechanics)

🧠 Pro Tips for IM Strength Training

• ✅ Focus on form before intensity — poor technique leads to poor results

• ✅ Integrate drills into your main sets, not just warm-ups

• ✅ Alternate power and recovery days to allow for muscle repair

• ✅ Film your technique during drills to spot weaknesses

• ✅ Track improvements by measuring distance per stroke or sprint time

🏁 Final Thoughts

Mastering the IM takes more than endurance — it takes stroke-specific strength and explosive power across all four strokes. By incorporating these targeted drills into your swim and dryland training, you’ll build a stronger, faster, and more efficient IM from start to finish.