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. 14 (LCM)

Monday AM -- October 16th

This morning was another aerobic kick/drill/swim set to start the week -- incorporating a longer, continuous, warm up to gain feel of the water again and get the blood circulating after a restful weekend.

I like continuous sets like this -- 2400m pretty much straight through with easy to moderate intensity throughout. In the 50’s, gradually dropping items of equipment off really let’s me find feel through the catch part and length in my stroke.

With the band for example, the idea is to get into rhythm through the shoulders with limited rotation in the hips. Remove the band in the next set and get that higher body position and quicker catch. Remove the pull buoy and add the legs into the stroke you have just focused on and created. Remove the paddles and bring that into normal swimming.

This is a set I think every swimmer can do, and benefit from. Whether you’re an age-grouper, masters swimmer, or elite level competitor, try this one out and let me know how it went.

Instagram -- @bobby_hurley

400 swim

1200 – scull/kick/drill/DPS x 50

{Choice of equipment}

{4 rounds continuous}

3x100 Kick on 1:40 {holding under 1:30}

6x50 Back on :55 {desc. effort by rounds}

• Round #1 -- Paddles, pull buoy + band {average 41’s}
• Round #2 -- Pull buoy + paddles {average 36’s}
• Round #3 -- Paddles only {average 34’s}
• Round #4 -- Swim {average 32’s}

500 cool down

4,500m TOTAL