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 Teamand led South African swimmers Cameron Van Der Burgh and Chad Le Clos to success at the 2017 FINA World Championships in Budapest, Hungary.

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. 3 (SCM)

Power & Speed

600 Warmup {scull, kick, swim}

24x25 on :40

• ODD -- no breath freestyle
• EVEN -- Desc. 1-4 UW {12.2, 12.2, 11.5}

 100 EASY

8x25 on :40

• ODD -- 4 cycle spin drill
• EVEN -- Desc. 1-4 swim w/fins

100 EASY

3 Rounds {10x25}

• 4 -- 4 cycles MAX w/paddles & buoy
• 3 -- 12.5 surf kick/12.5 MAX
• 2 -- @ 90% w/paddles
• 1 -- MAX SWIM
  • Fastest 25 backstroke down to 11.7 (SCM)