The Comeback Trail | Day No. 19: Aerobic + Hypoxic

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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. 19 (SCM)

Saturday AM -- October 21

Aerobic + Hypoxic 

This is a fairly comfortable session on Saturday to finish off the week, with a weekend of rest before heading to Adelaide on Wednesday for the Australian Short Course Championships.

It's just some basic kick/drill/swim progressive work that I am sure everybody is familiar with and can see the importance of in my program.

The hypoxic challenge at the end is a fun one. It's a 16x25 with fins underwater, taking your own rest at each wall, to finish all 16 in as fast as a time you can. This wasn’t my best time today — 5:27. I’m sure I was much faster at times last year. But it’s a good way to challenge yourself and measure improvement in hypoxic work and underwater kicking skills. Give it a go, but be careful!

{Warmup}

300 swim/300 pull/300 kick

200 swim/200 pull/200 kick

100 swim/100 pull/100 kick

{45x50}

  • 15x Kick on :60/55/50/45/40 x3 desc. with interval
  • 15x Drill with Paddles – scull/double arm/left/right/2+2 x3
  • 15x Swim on :50 – 2x DPS free, 1x Mini Max Back x5

{Mini max = minimum strokes/maximum speed. I was holding 30+ with 16 strokes}

16x25 Fins underwater -— AS FAST AS POSSIBLE

{Challenge -- take your own rest to finish as fast as possible}

5:27

200 easy

4,600m TOTAL