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. 4 (SCM)

A harder than usual Friday for me to finish off the week as today I get a PRP injection into my elbows to help with my osteoarthritis, followed by 2-3 days rest.

A solid 3000m main set, working aerobic backstroke kick with some pretty tough intervals. Moving into some descending swim work, starting the 4x50 at something about 200m feel and bringing it down.

I’m happy with my times, considering my legs were coming off the back of that 2000m conditioning kick set.

Aerobic + Descending

400 swim

600 fins {50 -- body position kick; 50 -- drill}

{2 Rounds}

10x100 Kick

• 4 on 1:30
• 3 on 1:25
• 2 on 1:20
• 1 on 1:15

*60 seconds rest*

10x50 Back

• Round 1 Pull on :50
• Round 2 Swim -- descending 4-3-2-1
  • 4 on :60 {30.6, 30.5, 30.8, 30.4}
  • 3 on 1:10 {29.2, 28.7, 28.4}
  • 2 on 1:20 {27.4, 27.6}
  • 1 on 1:30 {26.1}

12x100 fins choice, aerobic cool down

5,000m TOTAL