Swim Team Prep; I Can Swim the Individual Medley!

What is the Individual Medley?

The Individual Medley (commonly referred to as the IM) is a combination of four different swimming styles —Butterfly, Backstroke, Breaststroke, and Freestyle— into one race. This race is either swum by one swimmer as an Individual Medley or by four swimmers as a Medley Relay.  Prior to 1952, the butterfly was not defined as a separate stroke from the breaststroke, therefore, medley races featured only three styles: backstroke, breaststroke, and freestyle. The usual distance of both the IM and the medley relay was thus 300 metres or yards rather than 400. In the United States, some 1953 medley races included the butterfly, and the Amateur Athletic Union made it mandatory from 1954.

Today’s Workout 

Warmup

    • Beginner – 10 Seconds Rest
      • 3×50 Freestyle
      • 3×50 Flutter Kick
  • Intermediate – 5 Seconds Rest
      • 4×50 Freestyle
      • 4×50 Flutter Kick
  • Advanced – 5 Seconds rest.
    • 6×50 Freestyle
    • 6×50 Flutter kick  

Main Set

    •  Beginner – 10 Seconds Rest
      • 2×25 Butterfly
        • Both arms out of the water at the same time
        • Press chest down when taking a stroke
        • Breath every other stroke
      • 2×25 Backstroke
        • One arm out at a time
        • Thumb out of the water first, pinky in first
        • Straight legs for kicks rotate shoulders
      • 2×25 Breaststroke
        • Palms facing out for stroke then together for glide
        • Bring arms to chest level, not lower
        • Toes pointed out for kicks, snap legs together all the way during kick
      • 2×25 Freestyle
        • One arm out of the water at a time, with bent elbows keeping fingers pointed down
        • Rotary breathing
        • Tight flip turns
      • 2×100 IM
        • Butterfly, Backstroke, Breaststroke, Freestyle
        • Open turns for butterfly, backstroke and breaststroke
  • Intermediate – 5 Seconds Rest
      • 4×50 Butterfly
        • Both arms out of the water at the same time
        • Press chest down when taking a stroke
        • Breath every other stroke
      • 4×50 Backstroke
        • One arm out at a time
        • Thumb out of the water first, pinky in first
        • Straight legs for kicks rotate shoulders
      • 4×50 Breaststroke
        • Palms facing out for stroke then together for glide
        • Bring arms to chest level, not lower
        • Toes pointed out for kicks, snap legs together all the way during kick
      • 4×50 Freestyle
        • One arm out of the water at a time, with bent elbows keeping fingers pointed down
        • Rotary breathing
        • Tight flip turns
      • 2×100 IM
        • Butterfly, Backstroke, Breaststroke, Freestyle
        • Open turns for butterfly, backstroke and breaststroke
  • Advanced – 5 Seconds rest.
    • 4×50 Butterfly
      • Both arms out of the water at the same time
      • Press chest down when taking a stroke
      • Breath every other stroke
    • 4×50 Backstroke
      • One arm out at a time
      • Thumb out of the water first, pinky in first
      • Straight legs for kicks rotate shoulders
    • 4×50 Breaststroke
      • Palms facing out for stroke then together for glide
      • Bring arms to chest level, not lower
      • Toes pointed out for kicks, snap legs together all the way during kick
    • 4×50 Freestyle
      • One arm out of the water at a time, with bent elbows keeping fingers pointed down
      • Rotary breathing
      • Tight flip turns
    • 3×100 IM
      • Butterfly, Backstroke, Breaststroke, Freestyle
      • Open turns for butterfly, backstroke and breaststroke

Cool Down

    • Beginner – 10 Seconds Rest
      • 3×50 Freestyle
      • 3×50 Breaststroke
      • 3×50 Backstroke
  • Intermediate – 5 Seconds Rest
      • 4×50 Freestyle
      • 4×50 Breaststroke
      • 4×50 Backstroke
  • Advanced – 5 Seconds rest.
    • 5×50 Freestyle
    • 5×50 Breaststroke 
    • 5×50 Backstroke

 The Individual Medley Strokes

The Individual Medley Turns