The Comeback Trail | Day No. 21: Blowing Away Cobwebs

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. 21 (LCM)

Monday AM -- October 23rd

Blowing Away Cobwebs

Shorter one to start the week as I start racing by Thursday. Some sculling and body position kick to feel the water again after not swimming since Saturday, and kick activation to warm the legs up.

The main set included some 50’s descending with fins and paddles -- for the first time this season doing this long course to get some base numbers. Like I mentioned, we will be doing this more regularly especially in competition phases through to next April’s Commonwealth Games. 23.9 is where it was this morning, not a bad start. Pilates and a massage this afternoon.

400 swim -- Warmup

6x200 on :30 rest -- scull/kick/drill/swim x 50 {3 fins/3 without} 

6x100 on 2:00

Odd – Backstroke Kick desc. 1-3 to 95%

Even – DPS free with pull buoy 

200 easy

6x50 on 1:30 -- Fins+paddles

Odd – DPS free

Even – Back desc. 1-3 to MAX

300 easy

3,00m TOTAL