Swim & Sculpt Workout Series

Catch Power Fusion

A guided Swim + Sculpt drill designed to help you connect swimming technique with intentional resistance training in the water.

Drill Description:

This Swim & Sculpt session combines freestyle technique with aquatic resistance training to help you build upper-body strength, improve stroke awareness, and move through the water with more control and confidence.

Drill Details:

Targeted Muscles:

✓ Shoulders ✓ Back ✓ Chest ✓ Triceps ✓ Core Stability

Inside the Drill

Swim Drill

Freestyle Catch & Hold Drill

✓ Freestyle Catch & Hold ✓ Swim freestyle at a controlled pace ✓ Pause during the catch phase for 2–3 seconds ✓ Keep fingertips pointed downward ✓ Maintain a vertical forearm position ✓ Feel pressure against the palm and forearm ✓ Complete the pull and switch arms smoothly ✓ Repeat for 2–4 focused laps

Aquatic Exercise

Hydro Arm Press

✓ Hydro Arm Press ✓ Stand in chest-deep water ✓ Step into a stable lunge position ✓ Engage the core and lean slightly forward ✓ Hold aquatic dumbbells vertically or use resistance paddles ✓ Press both arms forward slowly against the water ✓ Return with control after each repetition ✓ Advanced Option: Add 2 short pulses after every 5 repetitions Advanced Option: After every 5 repetitions, add: • 2 short forward pulses • 1 full extension press This movement strengthens the chest, shoulders, triceps, and core while reinforcing muscles used during freestyle pulling.

Share Your Experience

Tried this Swim & Sculpt drill? Leave a comment below and let us know how it felt in the water. Your feedback helps us continue creating guided water workouts that support strength, control, and confidence.

2 thoughts on “Catch Power Fusion”

Penny Ann Rogers
July 25, 2026 at 1:47 pm

I logged in to Legendaryswimmers several weeks ago and found your work out to be something that I really enjoy as I was already doing pool work outs this site helped me be more precise. I only have an above ground pool so the depth is not ideal but I found was to improvise I am 72 years old 40lbs heavier than I should be and am working out to tone do you have any workout to help with cellulite on my upper legs? Thank you

Reply
1. Legendary Swimmers
  July 26, 2026 at 2:33 pm
  
  Hi Penny! Thank you so much for sharing this with me. I’m glad to hear that the website has helped you perform your pool workouts more precisely, and I love that you have been finding ways to adapt the exercises to your above-ground pool.
  
  We are currently creating shorter 15- and 30-minute workouts, including workouts that focus on specific areas of the body. Those are still in the making, but in the meantime, most of the lower-body work in our current 60-minute workouts begins during the second half. After completing the warm-up, you can skip ahead to the first water break, at approximately the 30-minute mark, and begin the lower-body portion from there.
  
  You can also visit the Exercise Catalog included with your membership and select the Lower Body focus. There, you’ll find all of the lower-body exercises currently available, with Basic, Intermediate, and Advanced variations. Each variation includes a short demonstration video, written instructions, and information about the muscles being targeted.
  
  I think you may find the catalog especially helpful because you can choose the variation that works best with the depth of your home pool. Some exercises can be adapted more easily than others depending on the water depth. We are also continually expanding the catalog, so you’ll have more exercises to choose from for different areas of the legs as it grows.
  
  While exercise cannot specifically remove cellulite from one area, these movements can help you strengthen and condition the glutes, thighs, and surrounding muscles. Please continue working at a level that feels comfortable for you, and feel free to keep sharing your questions and feedback, it helps me understand exactly what would be most useful as we continue building the studio!
  
  Reply