Swim & Sculpt Workout Series
Lower Body 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 a vertical kick drill with a lower-body aquatic resistance exercise to help you strengthen the legs and glutes, improve kick endurance, and build controlled power in the water.
Drill Details:
- Duration:30 Minutes
- LOWER BODY
- Freestyle
- Paddles, Aquatic Dumbbells, Ankle Weights
Targeted Muscles:
✓ Glutes
✓ Hamstrings
✓ Quads
✓ Hip Flexors
✓ Calves
✓ Core Stabilizers
✓ Postural Control
Inside the Drill
Swim Drill
Vertical Kick Drill
✓ Move into deep water
✓ Keep the body upright
✓ Cross the arms over the chest or use light sculling for support
✓ Begin a controlled flutter kick
✓ Keep kicks compact and rhythmic
✓ Maintain posture and core engagement throughout
✓ Perform 20–30 seconds of kicking followed by 10 seconds of rest
Aquatic Exercise
Hydro Squats
✓ Stand in chest-deep water
✓ Keep feet shoulder-width apart
✓ Hold aquatic dumbbells or use cupped palms
✓ Lower into a controlled squat
✓ Drive upward into a jump
✓ Lift the knees as high as possible
✓ Land softly and return to control before repeating
✓ Focus on power, alignment, and controlled movement
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.
Explore the Exercise Catalog filled with a growing library of aquatic exercises used throughout our Swim & Sculpt Drills — and discover new movements you can mix, match, and pair into your own pool workouts.