With summer in Spain just around the corner, I’ve been thinking about beaches, sunshine… and the extra weight I put on last winter. A bit anxious, I know. I’ve been looking for ways to lose weight; running hurts my knees, and the gym feels a bit monotonous. A Spanish friend suggested swimming, calling it the most joint-friendly full-body workout. So, I started my self-taught swimming plan last month, and to my surprise, it’s working great! I’ve already lost nearly 3 kilograms, so I wanted to share my experience with everyone.
Choosing a Venue and Getting Prepared
Public pools in Spain are incredibly convenient! I live in Madrid, and there’s one in almost every district. You can just Google Piscina Municipal + your city name to find one near you. Getting a monthly or multi-visit pass is usually very affordable, much cheaper than a gym membership. Before you go, make sure you have: a swimsuit, goggles, a swimming cap, a quick-dry towel, and flip-flops. Oh, and bringing a small padlock for the locker will give you peace of mind.
How to Start from Scratch?
I was a complete beginner who was even scared of getting in the water. My strategy was to conquer my fear first, then learn the strokes. The first step is learning to float and breathe, which is the most crucial part of self-learning swimming! You can practice in the shallow end, holding onto the edge of the pool:
- Breath-holding practice: Take a deep breath, put your head underwater, feel the buoyancy, and hold it for as long as you can.
- Exhaling underwater: Once you’re comfortable holding your breath, practice slowly exhaling through your nose or mouth underwater. Seeing the stream of bubbles is actually quite fun.
- Floating practice: Relax your body and try to let it float on the surface like a leaf. You can start with the ’dead man’s float’ (face down) and then try floating on your back.
When you’re no longer afraid to put your head underwater and can float and breathe with ease, congratulations, you’re halfway there! Next, you can start learning the strokes. If you need some swimming vocabulary in Spanish, this might help. I personally recommend starting with the breaststroke because it’s easier to lift your head to breathe, making it beginner-friendly. There are tons of tutorial videos online; just search for Aprender a nadar braza. The key is to coordinate your arms and legs. Watch and imitate a lot, and slowly get the feel for it in the water.
My Sample Training Plan
To lose weight, just knowing how to swim isn’t enough; you need a training plan. I created a simple schedule for myself that you can use as a reference and adjust to your own needs.
| Day | Training Focus | Distance/Time | Notes |
|---|
| Monday | Breaststroke leg drills | 30 minutes | Use a kickboard, focus on the power of the kick |
| Wednesday | Full breaststroke | 500 meters | Swim slowly, focusing on proper form |
| Friday | Freestyle kick + Breaststroke | 45 minutes | Freestyle kicks are key for core strength |
| Weekend | Rest or easy swim | As you like | Just have fun in the water and relax |
The most important thing is consistency! It might feel exhausting or like you’re making slow progress at first—perhaps some [swimming headphones] could make it more enjoyable—but if you stick with it 2-3 times a week, you will definitely see a change after a month. Not just in your weight, but in your posture and overall mental well-being too. Here’s to becoming healthier versions of ourselves in the water this summer! If you have any good swimming tips or weight loss stories, feel free to share them!
