The Comeback Trail | Day No. 16: Low Aerobic Hump Day
Australian swimmer Bobby Hurley is a former world-record holder in the short course meters (SCM) 50m backstroke and the 2012 world champion in the same event. In 2009, he won a bronze medal as part of Australia's 4x200m freestyle relay at the FINA World Championships in Rome. He has five FINA World Championship medals to his name -- two gold, one silver, and two bronze. Most recently, Hurley coached with Energy Standard Team and led South African swimmers Cameron Van Der Burgh and Chad Le Clos to success at the 2017 FINA World Championships in Budapest, Hungary, in July.
Hurley is making a comeback to competitive swimming with his eyes set on the 2018 Commonwealth Games Trials in April in Gold Coast, Australia. Along with his coach Tim Lane, Hurley is giving us behind-the-scenes access of his training sessions for 30 days. Stay tuned!
Day No. 16 (LCM)
Wednesday AM -- October 18
Low Aerobic Hump Day
It's low aerobic Hump Day as you can now see by weekly patterns. This session is the bridge between my two main anaerobic sessions of the week on a Tuesday and Thursday so, like I have said before, the aim is to just leave the pool feeling better than when I walked in.
There is a bit of what I like to call rhythm work. This UW kick work is to feel a bit of hypoxic pressure. The backstroke fins and pull buoy are just to sit high in the water and feel my stroke without any joint pressure happening, and the 25s at 200m towards the end apply a bit of intensity to the stroke we have created this morning. Give it a go!
Aerobic + Rhythm
400 swim
8x150 fins -- 30 secs rest, desc. effort of UW throughout 150s
- 1st 50m -- 35m UW
- 2nd 50m -- 25m UW
- 3rd 50m -- 15m UW
4x100 Free -- Pull on 1:40
8x50 Back -- Fins + pull buoy on :60 {swim with connected rhythm}
8x50 Back with paddles on :60 -- 25m @ 200 feel (33 tempo)
200 easy
3,800m TOTAL
Instagram -- @bobby_hurley