Last month, 46-year-old Gabrielle Rose became the oldest semifinalist in U.S. Swim Trials history, beating a bunch of younger swimmers in her bid to make the Olympics.

Rose swam her lifetime best in the 100-meter breaststroke. She didn’t make the Olympics, but after her historic swim, Rose commented on what she hopes others can learn from her achievement. “I’m hoping to show people you can do more, you can have more energy, you can have more strength than you thought possible,” she said.

Inspired? Hop in the pool for a cool workout. You might not win gold, but you’re sure to see some benefits:

Swimming is good for your heart and lungs

Swimming works the heart and lungs, according to experts at Harvard Health. Swimming has been found to actually make your lungs bigger and more efficient in how they process the air you breath.

Water exercise is gentle

Water supports and cushions the body, eliminating the kind of pounding associated with running. Because it’s easy on the joints and muscles, swimming is often recommended for people with arthritis and other chronic conditions, according to Harvard Health.

You can build muscle

Cleveland Clinic experts recommend an aquatic workout for the built-in resistance of water, which helps build muscles and makes you stronger. And because water is more resistant than air, swimming does this faster than land workouts like running and biking, experts say.

Check out these five simple pool workouts

01

Lap swim

You got this

If you know how to swim, you can swim laps. Invest in a decent pair of goggles, and you’re off and swimming.

• Like any workout, you should start slowly and build up your endurance
• Aim to swim for five minutes in your first attempt
• Then add 5-10 minutes each time you hit the pool

Most pools are 25 yards, although some are longer at 25 meters or even 50 meters.

In a 25-yard (or meter) pool…

• Two lengths are a 50
• Four lengths are a 100
• Eight lengths equal a 200, and so on

A beginner workout

1. Warm-up: Swim a 200 (eight lengths of the pool) – alternate freestyle and backstroke (or breaststroke)
2. Main set: 10×50 swim at 80% effort – 25 freestyle and 25 swim stroke that is not freestyle with 25 seconds rest between each
3. Warm Down: Easy swim 100 meters (four lengths of the pool)
4. Total distance: 800 meters

02

Use your noodle

A pool noodle, that is.

Pool noodles aren’t just for kids—they can be the missing link between you and a good workout.

1. Wrap the noodle around your upper back and under your armpits
2. Bring the ends forward and hang onto them with your hands
3. Start by extending your legs, keeping them together and floating with your toes pointing toward the bottom of the pool
4. Contract your abs and lift your knees toward your chest as far as you can
5. Pause for a count of two; then reverse your movement back to the starting position to complete one repetition
6. Perform 20 reps, rest and repeat

03

Hang on

Harken back to the old days

Remember learning to kick during swim lessons? You can still get a workout.

1. Stand in the water, facing the wall and hold onto the poolside with both hands. Keep your body vertical in the water, with your head above the surface
2. Begin the freestyle kick motion with your legs, making small and rapid kicks. The kick should come from your hips, with your knees slightly bent. Keep your ankles flexible, and try to kick from the hip and not the knee
3. Focus on keeping your body as stable as possible while maintaining the vertical position. Use your hands on the poolside to help you balance and support your body
4. Kick for a specific duration, such as 30 seconds to a minute, or as long as you can. Gradually increase the time as you become more skilled and stronger

04

Aqua jog

Careful of slippage

If you like this workout, you may want to invest in water shoes to keep from slipping.

1. Run from one end of the pool to the other, keeping your knees high
2. After you run forward for a few laps, run backwards for a few laps. Then try a sideways movement
3. Add a few laps of skipping or hopping
4. Add arm movements for a full-body workout

05

Tread water

Even your doggie can do it

Treading water is simple but effective. Invite a friend, and you can talk your way through a good 15 to 30-minute treading session.

1. Stay upright in the water and spread your arms out, moving them back and forth as you “peddle” your legs either in a flutter kick or by bending your knees and kicking them out in a frog kick
2. “Scull” by spreading your arms out to the side and bringing them together in front of your chest and pushing them out again. You can also try treading with your arms above your head
3. If you need a rest, lay on your back and paddle your arms and legs. Start slowly and gradually add time—30 minutes is a good goal