The Ultimate Guide to 100 IM: Transitions, Turns & Stroke Efficiency
Mastering the 100 IM: Improve Stroke Transitions & Race Strategy
Today's workout will focus on the 100 IM Drill, a key training exercise that sharpens your ability to transition smoothly between butterfly, backstroke, breaststroke, and freestyle. This drill will help you refine your turns, improve stroke technique, and build endurance for competitive swimming. Focus on maintaining strong form during each stroke and executing efficient transitions to maximize speed. Pay close attention to the backstroke-to-breaststroke turn, as it requires a unique approach. Let’s dive in and perfect your medley skills!
100 IM (Individual Medley) Swimming Drill Explanation
What is the 100 IM?
The 100 IM (Individual Medley) is a swimming race that includes all four competitive strokes in the following order:
- Butterfly
- Backstroke
- Breaststroke
- Freestyle
This event tests a swimmer's versatility and endurance by requiring smooth transitions between each stroke.
How to Remember the Order of the IM:
Here are three easy ways to remember the sequence of strokes:
✔ Report Card Method: Think of it as “3 B’s and an F” – Butterfly, Backstroke, Breaststroke, and Freestyle.
✔ Story Method: "Fly down, come Back, swim Breaststroke, and then you're home Free!"
✔ Shortcut Method: Take the first part of each stroke and say them in order: Butter, Back, Breast, Free.
Understanding IM Turns:
The type of turns used in IM depends on the race distance:
- 100 IM: All open turns (touch the wall with both hands for butterfly and breaststroke).
- 200 IM & 400 IM: Includes flip turns for backstroke-to-freestyle transitions.
A special turn is required when switching from Backstroke to Breaststroke, which can be performed in three ways:
- BackFlip Turn – A backflip into a breaststroke push-off.
- Ear-to-Ear Turn – A backstroke finish, followed by an immediate push-off in a breaststroke-ready position.
- Crossover Turn – The fastest method, but only marginally quicker than the others.
Key Focus Points:
🏊 Maintain a smooth transition between strokes to avoid losing speed.
🏊 Follow the correct turning technique for each stroke to maximize efficiency.
🏊 Keep your pacing steady and adjust breathing patterns to match each stroke.
By practicing the 100 IM drill, swimmers will develop better stroke transitions, improved endurance, and a deeper understanding of medley racing strategy!
Tags for IM Individual Medley Swimming
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