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. 10 (SCM)

Thursday is power work for me. You may now be able to see my weekly pattern of three aerobic days (Monday, Wednesday, Friday) and three anaerobic (Tuesday, Thursday, Saturday), plus some speed work.

Today it’s shorter, higher intensity power efforts. The pre-set of turn work is good, as I have a few short course races coming up. The resistance cord work is something I’m adding in now as we lead into competition -- really trying to just hit almost 50m tempo with paddles on and at resistance. It’s not easy. And for it to be beneficial, it has to be ALL OUT. Push 50m max at the end to see where it’s at this morning. 25.4 -- not great, but not bad either.

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600 warm up – 50 swim/50 kick

12x50 -- Turn Focus

1. Push + glide
2. Push + 6 kicks
3. Push + 8 kicks max + breakout

**15 vertical dolphin kicks – fastest tempo possible – in between**

{2 rounds}

9x25 paddles on :45 -- desc. 1-3

• 3x double arm back
• 3x right arm
• 3x left arm

{8x MAXIMUM EFFORTS}

Fins + paddles + resistance cord

8-10 secs of maximum effort (for me is about 9-10 strokes of backstroke)

Lots of rest (around 2:30-3:00)

1x50 Push MAX! {goal <25.3}

25.4

6x100 fins cool down

2,800m TOTAL