Going full Nemo at the beach or pool can help you build muscle, burn calories, and give your achy joints and tendons a break from the gym.

But before you dive in, take some advice from Team Speedo’s David Marsh, head coach of the 2016 U.S. Women’s Olympic Swimming Team: “The best swimmers use smooth, rounded movements that are fluent, powerful, and work to reduce drag.” Click through for more techniques to swim like a pro.