This week, we kick off our “crazy” training with an individual medley (IM) specialization session! This plan combines fundamental stroke strengthening across all four strokes with interval sprint drills, culminating in 4 sets of 100-meter IM. It’s a golden opportunity to refine your body position, hone technical details, and comprehensively elevate your IM skills.
If you’re new to medley swimming or feel hesitant about strokes like butterfly—don’t worry, you’re not alone! We’ve designed flexible options for swimmers of all levels: Start with shorter 25-meter distances and gradually adapt through 50-meter stroke transition drills; If butterfly or breaststroke remain challenging, transition using “multiple stroke alternations + freestyle transitions”; if not yet ready for the full 100m medley, substitute with freestyle—progression is key.
I. Warm-up Phase: Activate the Body, Standardize Technique
Warm-ups follow the “progressive” principle, emphasizing proper form to lay the foundation for subsequent training.
300m freestyle (or chosen stroke), 1-minute rest between sets
II. Main Training Session: Decomposition & Strengthening for Specific Breakthroughs
This phase breaks down the medley into individual strokes for targeted training, tackling technical challenges one by one.
(1) Butterfly-Specific Drills
– 4×25m Soldier-style back kick, 30-second rest between sets
– 4×25m Swordfish L-stroke drill, 30-second rest between sets
– 4×25m Butterfly sprint transition drill, 30-second rest between sets
– 4×25m Streamlined back kick, 30-second rest between sets
– 4×25m 2-2-2 butterfly stroke pull-over drill, 30 seconds rest between sets
– 4×25m butterfly acceleration to sprint drill, 30 seconds rest between sets
– 4×50m butterfly transition recovery swim, 1 minute 30 seconds rest between sets
(II) Breaststroke Specific Drills
– 4×25m Breaststroke kick (arms extended sideways touching ankles), 30 seconds rest between sets
– 4×25m Breaststroke wave-style arm pull drill, 30 seconds rest between sets
– 4×25m Full breaststroke technique drill, 30 seconds rest between sets
(III) Freestyle Specialized Drills
– 4×25m Freestyle kick drill, 30 seconds rest between sets
– 4×25m Freestyle underarm turn drill, 30 seconds rest between sets
– 4×25m Freestyle full technique drill, 30-second rest between sets
– 4×50m Breaststroke-to-Freestyle transition drill, 1 minute 30-second rest between sets
(IV) Medley Sprint Combination
4×100m Individual Medley (beginners may substitute with freestyle), 2-minute rest between sets
III. Cool-Down Phase: Restore Energy, Refine Technique
This phase focuses on relaxation while targeting specific technical refinements. Select 1-2 key drills per interval, such as: maintaining stable head position, early vertical forearm entry, fluid transitions, or fixed head during breathing. Reinforce movement memory through slow swimming.
