{"id":4277,"date":"2019-08-19T12:39:27","date_gmt":"2019-08-19T12:39:27","guid":{"rendered":"https:\/\/sbrsport.co.za\/?p=4277"},"modified":"2022-04-09T14:07:23","modified_gmt":"2022-04-09T14:07:23","slug":"run-and-swim-training","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=4277","title":{"rendered":"SBR Sport’s Track and Swim Squad."},"content":{"rendered":"

Track Sessions.<\/strong><\/p>\n

We hold these on a Thursday – 5.15 p.m. at Country Club Johannesburg in Woodmead.
\nTime is spent on a proper warm-up, running drills, strength training and run theory.
\nFrom there we go on to the actual interval section that typically comprises of speed work with distances varying between 100m to 1600m sets.
\nEach person runs at their own speed. Some are fast, some are slow. All that matters is that you give it your best shot.
\nWe charge R 50 per session for this.
\nYou get bottled water and sweets.
\nBooking is essential – WhatsApp us on 066 236 9187.<\/p>\n

\"\"<\/a>
\n<\/p>\n

SBR Sport Swim Squad.<\/strong><\/p>\n

The squad swims twice a week, on a Monday and a Thursday from 6.30 to 7.30 a.m. We focus more on form and strength on Mondays and speed and technique on Thursdays.
\nR 250 a month for non SBR Sport Coached athletes.
\nYou need to either be a member of Wahoo or you need to pay separately for a day pass to get in – those costs R 80 per session.<\/p>\n

The squad is run by Mike Roscoe. Mike has competed in multiple triathlons and has raced over 100 kilometers at Midmar.
\nEach workout will contain a mix of both quality work and technique drills.
\nPlease note, this is not a learn to swim program. You need to be able to swim 6 lengths without stopping in a 25 m pool.
\nBooking is essential via WhatsApp 066 236 9187.<\/p>\n

Hop over to our podcast. You will find a wealth of information there that will take your training to the next level.
\nThe High Performance Athlete Podcast.\u00a0<\/a><\/p>\n

Give us call on 066 236 9187 for more info.<\/p>\n

Regards,<\/p>\n

Mike Roscoe.
\nThe pic below was taken after the 50th kilometer worth of swimming at Midmar.
\n\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Track Sessions. We hold these on a Thursday – 5.15 p.m. at Country Club Johannesburg in Woodmead. Time is spent<\/p>\n","protected":false},"author":1,"featured_media":3875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[484583824],"tags":[68455,484583825,2142181,1130753,155434404,484583827,484583703,48224,23467201,1472559],"class_list":["post-4277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sbr-coaching","tag-athlete","tag-coaching","tag-open-water-swimming","tag-run-2","tag-sbr-sport","tag-sbr-sport-individualized-coaching","tag-sunninghill","tag-swim","tag-triathlon-2","tag-wahoo"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/08\/wahoo.jpg?fit=1080%2C674&ssl=1","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7ythf-16Z","_links":{"self":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/4277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4277"}],"version-history":[{"count":6,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/4277\/revisions"}],"predecessor-version":[{"id":4959,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/4277\/revisions\/4959"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/media\/3875"}],"wp:attachment":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4277"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}