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, 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. 8 (SCM)

Tuesday AM -- October 10

Anaerobic work every Tuesday for me. This is really 100m based effort and goal times to get the most out of it. Faster if possible.

I am improving in these types of sets every week, as I should be after a long layoff this year. I did this set about a month ago, two rounds, and was 26 high on the 50s and faded to 12 high and 13 low on the last two 25s. So this is a significant improvement.

My body isn’t feeling great after four or so days of rest and not doing much, due to the PRP injection, so I didn’t have a lot of pure power to hit 11 high like I would’ve liked. However, I was able to get really solid times at 39-40 tempo (strokes/min), less than the 42-43 I normally am in a 100m race. Enjoy the set!

400 Warmup -- Fins

4x100 Kick on 1:40 -- desc 1-4

4x75 Drill on 20s rest -- 25 double arm/25 right/25 left

4x50 on 1:15 -- desc 1-4 {29.7, 29.2, 28.9, 28.4}

4x25 on :45 -- desc 1-4 {13.2, 13.1, 12.6, 12.2}

200 easy

MAIN – Anaerobic (100m effort)

{3 Rounds}

2x25 on :60 {goal -- under 12.5}

1x50 on :60 (goal -- under 26.1}

2x25 on :60 {goal -- under 12.8}

300 easy

#1 -- 12.46, 12.24 – 26.31 – 12.46, 12.61

#2 -- 12.27, 12.38 – 26.17 – 12.42, 12.38

#3 -- 12.22, 12.44 – 26.06 – 12.27, 12.24

500 cooldown

3,500m TOTAL