How to Swim 100 IM: Mastering Technique, Turns, and Training

How to Swim 100 IM?

Mastering the 100-meter Individual Medley (IM) requires a strategic blend of proficiency across all four competitive strokes, efficient transitions, and precise pacing to optimize performance over this demanding, high-intensity event.

Understanding the 100 IM

The 100-meter Individual Medley is a challenging sprint event in competitive swimming that tests a swimmer's versatility and technical skill across all four primary strokes. Swimmers complete 25 meters (or one length in a 25-meter pool) of each stroke in a specific order:

• Butterfly (Fly): The first 25 meters.
• Backstroke (Back): The second 25 meters.
• Breaststroke (Breast): The third 25 meters.
• Freestyle (Free): The final 25 meters.

This event demands not only strong individual stroke technique but also seamless, powerful transitions between strokes at the walls. It is a high-anaerobic effort, requiring significant power output and lactate tolerance.

Essential Technique Breakdown for Each Stroke

Optimizing each stroke for efficiency and speed is paramount in the 100 IM. Focus on these biomechanical principles:

• Butterfly:
  • Undulation: Emphasize a smooth, rhythmic body undulation originating from the head and propagating through the hips to the feet.
  • Catch and Pull: A strong, early vertical forearm (EVF) catch followed by a powerful, propulsive pull underneath the body.
  • Recovery: A relaxed, low-arm recovery over the water, minimizing drag.
  • Kick Timing: Two dolphin kicks per arm cycle – one on the entry of the hands, one on the finish of the pull.
• Backstroke:
  • Body Rotation: Continuous, deliberate hip and shoulder rotation along the long axis of the body, driving propulsion and aiding arm recovery.
  • High Elbow Catch: Maintain a high elbow throughout the pull phase, maximizing the surface area of the hand and forearm against the water.
  • Continuous Kick: A consistent, propulsive flutter kick originating from the hips, maintaining body position and contributing to propulsion.
  • Head Position: Keep the head still, with water covering the ears, to maintain a stable body line.
• Breaststroke:
  • Timing and Glide: The most crucial element is the precise synchronization of the pull, kick, and recovery with a distinct glide phase.
  • Pull: A sculling motion, hands sweeping outward, then inward, then back to the chest.
  • Kick: A powerful "frog kick" or "whip kick" with the feet flexed and sweeping outward and backward, then snapping together.
  • Breathing: Breathe forward during the recovery of the arms, minimizing disruption to bodyline.
• Freestyle:
  • Streamlined Body Position: Maintain a long, flat body line, minimizing frontal drag.
  • Body Rotation: Similar to backstroke, controlled body rotation facilitates a longer reach and a more powerful pull.
  • High Elbow Catch: An early vertical forearm is critical for maximizing propulsive force.
  • Continuous Kick: A consistent, moderate flutter kick (2-beat, 4-beat, or 6-beat) for stability and propulsion.

Mastering Transitions (Turns)

Turns are integral to the 100 IM, as inefficient transitions can significantly impact overall time. Focus on speed, power, and streamlining.

• Butterfly to Backstroke Turn: This is an open turn.

  • Touch the wall with two hands simultaneously.
  • Bring knees to chest, tucking into a tight ball.
  • Push off powerfully on your back, maintaining a streamlined position.
  • Execute powerful underwater dolphin kicks until you break the surface.

• Backstroke to Breaststroke Turn: This is also an open turn.

  • Touch the wall on your back with two hands simultaneously.
  • Quickly rotate your body to face the wall, bringing your feet up.
  • Push off on your stomach, maintaining a streamlined position.
  • Perform a single underwater pull-down and breaststroke kick before breaking the surface.

• Breaststroke to Freestyle Turn: This is an open turn, though competitive swimmers might use a flip turn under certain rules (check specific competition rules).

  • Open Turn: Touch the wall with two hands simultaneously. Bring knees to chest, tuck, and push off on your stomach.
  • Flip Turn (if allowed): As you approach the wall, initiate a somersault. Plant your feet on the wall and push off powerfully on your stomach.
  • Execute powerful underwater dolphin kicks before beginning freestyle.

• General Turn Principles:

  • Approach Speed: Maintain stroke speed into the wall.
  • Explosiveness: Push off the wall with maximum power.
  • Streamlining: Maintain a tight, hydrodynamic body position immediately after push-off.
  • Underwater Kicking: Maximize the number and power of underwater dolphin kicks (or breaststroke pull-out) for each turn, as underwater speed is often faster than surface swimming.

Training Principles for the 100 IM

A balanced training program for the 100 IM incorporates specific stroke work, transition practice, and energy system development.

• Stroke-Specific Drills: Dedicate portions of your training to isolated drills for each stroke to refine technique, improve feel for the water, and build efficiency. Examples include:
  • Butterfly: Single-arm fly, 3/3/3 drill (3 kicks, 3 strokes, 3 kicks), undulation drills.
  • Backstroke: Sculling drills, 6-kick switch, single-arm backstroke.
  • Breaststroke: Kickboard breaststroke kick, pull buoy breaststroke pull, timing drills.
  • Freestyle: Fingertip drag, catch-up drill, kickboard freestyle kick.
• Transition Practice: Regularly incorporate sets that combine strokes with turns. For example: 25 fly/25 back, 25 back/25 breast, 25 breast/25 free, or full 100 IM repeats focusing purely on the turns.
• Pacing and Race Strategy: Practice various pacing strategies. A common approach for the 100 IM is to go out strong on the butterfly, maintain intensity on backstroke, push hard on breaststroke (often the slowest stroke for many), and finish with a powerful freestyle sprint.
  • Consider a "negative split" strategy where the second 50 meters is faster than the first, though this is challenging in a sprint event.
• Endurance & Power Development:
  • Interval Training: Short, high-intensity repeats (e.g., 25s, 50s, 75s, 100s) at or above race pace with limited rest to improve lactate tolerance.
  • Broken IM Sets: For example, 4 x (25 fly, 25 back, 25 breast, 25 free) with short rest between strokes, and longer rest between sets.
  • Strength Training: Incorporate dryland exercises focusing on core stability, upper body pulling/pushing power (lat pulldowns, rows, push-ups), and leg power (squats, lunges).
• Core Strength & Flexibility: A strong core is fundamental for efficient power transfer in all strokes and for maintaining a stable body line. Good shoulder and hip flexibility improves range of motion and reduces injury risk.

Common Mistakes to Avoid

• Poor Pacing: Starting the butterfly too fast and "dying" on subsequent strokes, especially breaststroke. Learn to distribute your energy effectively.
• Inefficient Turns: Rushing turns without proper technique, leading to slow push-offs, poor streamlining, or insufficient underwater work.
• Neglecting Your Weakest Stroke: Many swimmers have a "least favorite" stroke. Avoid training it less. Identify your weakest link and dedicate extra time to improving its technique and efficiency.
• Lack of Underwater Kicking: Not maximizing the powerful and fast underwater dolphin kicks after each push-off. This is free speed.

Sample Training Session Components

A typical IM-focused training session might look like this:

• Warm-up (10-15 minutes):
  • 200-400 meters mixed easy swimming (freestyle, backstroke, breaststroke).
  • 4 x 50 meters choice drill/swim, focusing on technique.
• Main Set (30-45 minutes):
  • 4-6 x 100 IM (25 of each stroke), focusing on consistent pacing and strong turns, with 30-60 seconds rest.
  • 4 x 50 meters fast broken IM (e.g., 25 fly/25 back, then 25 breast/25 free) with short rest, emphasizing transition speed.
  • 4 x 75 meters (25 kick, 25 drill, 25 swim) of your weakest stroke.
• Cool-down (5-10 minutes):
  • 200-300 meters easy, relaxed swimming, focusing on long strokes and breathing.

Conclusion

Swimming the 100 IM effectively is a testament to a swimmer's complete aquatic athleticism. It demands not just individual stroke proficiency but also the seamless integration of technique, power, and strategy across all four disciplines. By consistently refining your stroke mechanics, practicing explosive turns, and developing targeted training plans, you can unlock your full potential in this dynamic and exciting event. Remember, consistency and attention to detail in every aspect of your training will be your greatest assets.