I go to Aqua Power classes twice a week where all of the body is challenged. Then when not in class I do swimming and water running. The classes use water belts and we ski and mountain climb and run marathons, and also we use water weights so you work out your upper body and abs. You can do this with or without instructors once you learn the moves. Shoulder trouble is something I have recovered from slow but sure. It takes some time but dog paddles and long arm ski have helped me so much. YAY for lap pools - I haven’t convinced my better half to put one at the house but I won’t give up 
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