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. 18 (LCM)

Friday AM -- October 20th

4km Friday

A bit of hard descending work this morning, just to feel a little fatigue without smashing myself. Tim is introducing a little more specific type pace work, at small doses, just to touch base on what it is like to swim fast each day. This morning’s pace work was topped out at 95%, so not trying to smash myself going all out, but practice that easy speed. Mission accomplished.

600 fins -- Warmup 

4x150 Kick on 2:30 {holding 2:15}

4x100 Pull on 1:50 -- 50 Back desc. 1-4/50 Free easy

8x50 Backstroke with Paddles on 1:10 – 25m @ 35 tempo/200 feel

{2 rounds}

2x50 on 1:00

- 1x Distance per stroke Free

- 1x @85%  

4x50 on 1:10

- 2x DPS Free

- 2x @90%

6x50 on 1:20

- 3x DPS Free

- 3x @95%

100 easy

Round 1 Kick {36 -> 34’s}

Round 2 Fins+Paddles Backstroke {26.9/25.5, 25.4/25.0, 24.7, 24.7}

Swim Down

4,000m TOTAL