IM turns: fly-to-back, back-to-breast and breast-to-free

Setup

1. Swimmers start about 7–8 m from the turn wall, just beyond the backstroke flags, with one changeover turn per lane at first.
2. Remind the group of the medley order: butterfly, backstroke, breaststroke, freestyle.
3. A partner or the coach watches each touch from the deck; competitions can differ, so check your competition's rules.

How it runs

1. Fly to back: swim in on butterfly and touch with both hands at the same time, then turn and push off on the back. Dolphin kick underwater if wanted, but surface by 15 m.
2. Back to breast: count strokes in from the flags and touch the wall while still on the back. Then turn (an open turn to start with) and push off into the breaststroke pullout: one full arm pull to the legs, one dolphin kick, then the first breaststroke kick.
3. Breast to free: two-hand touch together, a quick open turn, push off on the side and break out on freestyle.
4. 4–6 of each turn, swimming 10 m past the wall in the new stroke, then easy back to the start.
5. Finish with 2–3 × 100 m IM (in a 25 m pool) at a steady pace, focusing on the three changeover turns.

Coaching points

• Fly and breast touches: both hands together, at, above or below the surface.
• Back to breast: the touch has to come while still on the back, so don't roll onto the front early.
• Drop the shoulder and bring the knees in fast; one hand leaves the wall as the feet arrive.
• Breaststroke pullout: the head must be up by the time the hands turn in on the second stroke.
• Push off in a tight streamline every time; the walls are free speed in an IM.

Common mistakes

• One-hand or staggered touches on fly and breast.
• Turning onto the front before the back-to-breast touch, which is a disqualification in an IM.
• Two dolphin kicks, or a flutter kick, in the breaststroke pullout.
• Staying underwater past 15 m off the fly-to-back wall.