The IM Turn Series: How to Connect Each Stroke Seamlessly
Individual Medley races are unique because they test far more than just your ability to swim four strokes. They test your ability to connect those strokes without losing speed. A swimmer can have excellent Butterfly, strong Backstroke, and solid Breaststroke technique — but if the transitions between those strokes are sloppy, the race quickly falls apart.
That’s something many swimmers discover the hard way. The fastest IM athletes don’t just move well in the middle of the pool — they dominate the walls. Every transition between strokes is an opportunity to carry speed forward or completely stall your momentum. The swimmers who understand how to manage those transitions often gain huge advantages without swimming any harder.
Butterfly to Backstroke.
Backstroke to Breaststroke.
Breaststroke to Freestyle.
Each of these IM Turns has different rules, body positions, and timing requirements. When swimmers treat them like ordinary turns, the transitions become slow and disconnected. When swimmers understand the mechanics behind them, the race begins to feel like one continuous movement instead of four separate strokes.
Let’s break down exactly how to make each IM Turn smooth, fast, and legally correct.
Why IM Turns Matter So Much
Most swim practices naturally separate strokes. Coaches run Butterfly sets, Backstroke technique work, Breaststroke timing drills, and Freestyle conditioning. This structure makes sense because each stroke has its own mechanics and rhythm.
However, Individual Medley racing introduces something those sets often don’t train enough — stroke transitions.
When swimmers approach the wall in an IM race, they are not simply turning and continuing the same stroke. Instead, they must quickly reorganize their body position to begin an entirely different movement pattern. The timing of the touch, the direction of the push-off, and even the underwater positioning change depending on the next stroke.
That means the wall becomes a critical moment in the race. A swimmer who hesitates, grabs the wall, or pauses before pushing off will instantly lose momentum. On the other hand, a swimmer who treats the wall as a launch point into the next stroke can maintain speed and rhythm throughout the race.
This is why strong IM swimmers make their turns look almost effortless. They never stop at the wall — they simply redirect their motion into the next stroke.
Individual Medley Turn Rules
Before improving technique, swimmers must understand the rules that govern Individual Medley Turns. Each transition has specific requirements that determine whether the turn is legal.
During the Butterfly to Backstroke transition, swimmers must touch the wall with two hands simultaneously. After the touch, the body rotates so the swimmer leaves the wall on their back, setting up the start of the Backstroke leg.
The Backstroke to Breaststroke transition works differently. Swimmers must touch the wall while still on their back. After contact, they rotate their body and push off so they are positioned for Breaststroke.
Finally, the Breaststroke to Freestyle Turn again requires a simultaneous two-hand touch. Once the swimmer touches the wall, they rotate the body and push off in streamline before beginning Freestyle.
These rules exist to maintain the integrity of each stroke. Understanding them allows swimmers to execute turns that are not only fast, but also fully legal in competition.
Butterfly to Backstroke Turn (FL to BK)
The Butterfly-to-Backstroke transition is the first turn in an Individual Medley race, and it often sets the tone for everything that follows. When swimmers rush this transition or mistime the wall approach, the rest of the race can quickly feel out of rhythm.
The turn begins with a Simultaneous Two-Hand Touch. Ideally, the hands contact the wall in front of the shoulders in a small “I” position with the elbows fully extended. This allows the swimmer to maintain length and set up the transition without collapsing into the wall.
From here, the sequence of movement matters.
The first action is an Elbow Drop of the non-dominant hand while the other hand stays connected to the wall. Immediately after, the swimmer drives the knees toward the chest into a tight tuck. As the body begins to move backward off the wall, the top arm quickly recovers into a Shark Fin position and snaps into streamline.
This is not a loose or rounded motion — it’s a fast, connected sequence that keeps the body moving in one direction.
The final step is the push-off. The swimmer leaves the wall on their back in a tight streamline, with the hips high and the body aligned for the Underwater Dolphin Kick on the Back.
When this turn is executed correctly, it feels like a straight line in and out of the wall — not a rotation, but a clean drop-back that preserves speed into the Backstroke leg.
In this video, you can see how the swimmer maintains momentum through the entire change of direction and pushes off cleanly into the Backstroke leg.
Another example shows how timing into the wall affects the turn.
This is a Touch-and-Go Turn, meaning the swimmer maintains forward speed into the wall, makes a quick Two-Hand Touch, and immediately pushes off — in this case, on their back. The goal is to keep the transition continuous without pausing or collapsing into the wall.This same concept appears in other transition turns as well. If you want to understand how Touch-and-Go mechanics apply across different turns, check out our breakdown of crossover variations here: 3 Different Types of a Crossover Turn
Backstroke to Breaststroke Turn (BK to BR)
The Backstroke-to-Breaststroke Turn is usually the most technical transition in the IM. Unlike the other turns, swimmers have several legal ways to perform it, and each variation requires precise timing and body control.
One of the most common options is the Spin Turn. In this technique, swimmers approach the wall slightly rotated onto their side. After touching the wall, they spin their body around quickly and bring their knees underneath them before pushing off.
BK to BR Turn: Top Arm Spin Turn (Pro)
Notice how the swimmer keeps the knees close to the surface during the rotation. This compact movement keeps the turn quick and prevents unnecessary drag.Another version of this transition is sometimes called the Suicide Turn or Bucket Turn. Instead of spinning around the wall, the swimmer flips backward immediately after touching.
BK to BR Turn: Suicide Turn (One Hand Touch)
The most important detail here is maintaining speed into the wall. The swimmer’s kick continues all the way through the approach, allowing momentum to carry them directly into the turn.
In both the Suicide Turn and the Spin Turn, swimmers are able to get air all the way through the hand touch, which helps maintain rhythm and prevents unnecessary tension during the transition.Younger swimmers often learn simpler Spin Turn variations first before progressing toward more Advanced Crossover Turns.
These early versions help swimmers develop the coordination needed for faster IM Transitions as they progress.
As swimmers advance, they can begin learning the Crossover Turn as another option for the Backstroke to Breaststroke transition. This variation allows for a quicker change of direction and can help maintain more speed off the wall when executed correctly.
How to Do a Crossover Turn
The Crossover Turn is one of the fastest — and most technical — ways to transition from Backstroke to Breaststroke.
The key is that the swimmer is already rotating onto their side BEFORE they reach the wall. As they approach, the dominant hand makes contact while the body stays long and controlled. From there, the swimmer doesn’t pause — they immediately flip toward their stomach, just like a Freestyle Flip Turn, using that rotational momentum to bring the knees underneath the body. The goal is to keep everything tight and connected so the motion feels like one continuous movement, not separate steps. After the flip, the swimmer snaps into a strong streamline and pushes off ready for the Breaststroke pullout. The biggest mistake? Waiting too long to rotate or reaching flat on the back — both kill momentum and slow the entire transition.
Breaststroke to Freestyle Turn (BR to FR)
The final IM Transition happens between Breaststroke and Freestyle. At this point in the race, swimmers are often fatigued, so efficiency becomes even more important.
The turn begins with a Simultaneous Two-Hand Touch, just like Butterfly. This is the same Touch-and-Go concept as the Butterfly to Backstroke Turn, except the swimmer pushes off on the stomach instead of the back.
From the wall, the movement should be quick and connected. The swimmer releases one arm, drives the knees toward the wall, and brings the body into position for an immediate push-off without pausing.
The push-off is strong and controlled, finishing in a tight streamline on the stomach, setting up effective Underwater Dolphin Kicks into Freestyle.
A clean execution allows the swimmer to carry speed through the wall and into the first few Freestyle strokes without breaking rhythm.
BR to FR Turn: Good Technique (High School)
This swimmer demonstrates excellent speed off the wall, although the push-off rotates slightly toward the back.
BR to FR: Late Elbow Drop (11 & 12)
This swimmer demonstrates excellent speed off the wall, although the push-off rotates slightly toward the back.
BR to FR Turn: Pulls Into Wall (10 & Under)
This younger swimmer shows strong focus on the rotation but still needs to avoid pulling on the wall during the turn.
The Biggest IM Turn Mistake
One of the most common issues I see while coaching is that swimmers train strokes individually but rarely practice the transitions between them.
Butterfly drills improve Butterfly. Breaststroke sets improve Breaststroke. But neither automatically improves the turn connecting those strokes.
Without practicing those transitions, swimmers often hesitate at the wall or lose their rhythm while switching strokes. That hesitation quickly kills momentum.
The solution is simple. IM swimmers must train the turns themselves. Even a small amount of focused turn practice can dramatically improve the overall flow of the race.
The Bottom Line
Individual Medley racing rewards swimmers who connect strokes smoothly. Each wall should feel like a continuation of the race rather than a pause in the action.
One of the best ways to improve this is by training the transitions directly. For example, you can use a simple set like:
8×75 Rotating IM:
#1 FL → BK → BR
#2 FR → FL → BK
#3 BR → FR → FL
#4 BK → BR → FR
Repeat the pattern twice, focusing on clean, fast IM Turns at every wall.
When turns are clean and efficient, swimmers carry momentum from stroke to stroke and maintain their rhythm throughout the race. Instead of feeling like four separate events, the IM becomes one continuous movement through the water.
Want Feedback on Your IM Turns?
If you want to see exactly how your IM Transitions look underwater, our coaching team can analyze your stroke frame-by-frame.
You’ll receive detailed feedback on your turns, push-offs, streamline position, and underwater transitions.
Swimmers who clean up their turns often drop seconds — not just tenths — in their IM races.
If you want structured training designed by elite coaches, explore:
CUSTOMIZED SWIM WORKOUTS FOR SWIMMERS
Because in Individual Medley racing, the wall isn’t where the race stops.
It’s where the next acceleration begins.
