An instructional swimming image demonstrating the '100 IM Individual Medley' drill. The image features a swimmer transitioning between the four strokes

The Ultimate Guide to 100 IM: Transitions, Turns & Stroke Efficiency

The 100 IM (Individual Medley) Drill is a fundamental swimming workout that challenges swimmers to execute all four strokes—butterfly, backstroke, breaststroke, and freestyle—in one continuous race. This drill enhances stroke versatility, builds endurance, and refines transitions between strokes. By mastering the proper order and learning effective turn techniques, swimmers develop a smooth and efficient racing strategy, crucial for competitive swimming.

Beyond just speed, this drill focuses on technical efficiency and stroke balance. It teaches swimmers how to maintain momentum during transitions and optimize turns, including the unique backstroke-to-breaststroke turn. Whether you are a beginner or an advanced swimmer, practicing the 100 IM drill improves overall stroke mechanics and prepares athletes for medley races at any level.