{"title":"Performance Library","description":null,"products":[{"product_id":"digital-product","title":"Masters Swimming Performance Workshop","description":"\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cstrong\u003e\u003cspan\u003eFive specialists. Five perspectives. One goal: better Masters swimming performance.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAccess the OXOLT Masters Swimming Performance Workshop, featuring approximately four hours of recorded educational presentations covering the physical, nutritional and psychological demands of competitive Masters swimming.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eDesigned for adult swimmers looking to better understand their preparation, training and competition performance.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat's included\u003c\/span\u003e\u003c\/h3\u003e\n\u003cul data-spread=\"false\"\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePerformance Mindset\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — Helen Davis, Think. Believe. Perform\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eInjury Risk Reduction\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — John Rothery, Rothery Health\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eStrength \u0026amp; Conditioning\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — Nathan Oxford, OXOLT\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eFuelling for Competition\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — Josh Newbury, Fuel in the Pool\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eTapering \u0026amp; Meet Logistics\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — Alex Thurston, Scale Swimming\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eLearn at your own pace\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eWatch the recorded presentations whenever it suits you. Revisit individual sessions and explore insights from specialists working across different aspects of swimming performance.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eYour purchase includes\u003c\/span\u003e\u003c\/h3\u003e\n\u003cul data-spread=\"false\"\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eAccess to the recorded workshop playlist\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003e\u003c\/span\u003e\u003cspan\u003eA downloadable OXOLT workshop access guide\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eThe flexibility to revisit the presentations\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eFormat:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Recorded online workshop\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eAccess:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Digital download with video playlist link\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003ePrice:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e £20 — one-time purchase\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan\u003eThis is a recording of a previously delivered workshop, not a live event. Content is educational and does not replace individual medical, nutritional or coaching advice.\u003c\/span\u003e\u003c\/em\u003e\u003c\/p\u003e","brand":"OX STRONG HEALTH LTD, TRADING AS OXOLT","offers":[{"title":"Default Title","offer_id":57657362383174,"sku":null,"price":20.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1011\/4718\/1382\/files\/masters-swimming-performance-workshop-7586640.png?v=1794226933"},{"product_id":"race-day-blueprint","title":"Race Day Blueprint — Masters Swimming Guide","description":"\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePrepare. Race. Recover. Repeat.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMultiple races. One competition day. Have you planned everything between them?\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eMasters swimming competitions can involve several races, long waiting periods, changing schedules and limited recovery opportunities.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe OXOLT Race Day Blueprint is a practical, research-informed digital guide designed to help Masters swimmers prepare for competition, manage the time between races and approach each event with a clear plan.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat's included\u003c\/span\u003e\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e25-page digital guide\u003cspan\u003e designed specifically for Masters swimmers.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eCompetition preparation and race-day checklists.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePractical warm-up and race-readiness guidance.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eBetween-race strategies for short and long recovery windows.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eNutrition and hydration considerations.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eMental reset and race preparation techniques.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eOriginal analysis of the 2026 Swim England Masters Short Course Nationals entry programme.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eDigitally fillable race-day planners and worksheets.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eOne-page poolside quick-reference guide.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eSupporting research, safety guidance and further reading.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eWhy it matters\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eOur analysis of the 2026 Masters Short Course Nationals programme identified 1,065 swimmers who entered at least two individual events on the same day.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eFor many competitors, race-day preparation is about much more than one swim.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThis guide helps you plan your time, prioritise the important decisions and develop a practical system that works around your competition schedule.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho is it for?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eMasters swimmers competing in club, county, national or international competitions — particularly those racing multiple events across a day or weekend.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eHow it works\u003c\/span\u003e\u003c\/h3\u003e\n\u003col start=\"1\"\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePurchase your guide through OXOLT.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eReceive your digital PDF download.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eComplete the race-day planning worksheets.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eUse the preparation and between-race guidance at your next competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eReview what worked and refine your plan for future events.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch3\u003e\u003cspan\u003eProduct information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eFormat: Digital PDF download\u003cbr\u003eLength: 25 pages\u003cbr\u003eWorksheets: Fillable and printable\u003cbr\u003eDelivery: Digital download following payment\u003cbr\u003ePrice: £7.99 — one-time purchase\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eImportant information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis guide provides general educational information about competition preparation, recovery, nutrition and hydration. It is not individualised coaching, medical advice or a prescribed treatment plan. Recommendations should be adapted to individual circumstances, health conditions and competition rules. Please read the full disclaimer before use.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eNeed more personalised support?\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Explore OXOLT swimming coaching, strength and conditioning, nutrition and specialist services at oxolt.com.\u003c\/span\u003e\u003c\/p\u003e","brand":"OX STRONG HEALTH LTD, TRADING AS OXOLT","offers":[{"title":"Default Title","offer_id":57668839571782,"sku":null,"price":7.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1011\/4718\/1382\/files\/race-day-blueprint-masters-swimming-guide-5249025.png?v=1794226931"},{"product_id":"recover-to-perform","title":"Recover to Perform — Masters Swimming Recovery Guide","description":"\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eRestore. Refuel. Reset.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eTrain hard. Recover with purpose.\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eRecovery is an important part of every swimmer's training programme, but it's often the part that receives the least attention.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eBetween swimming sessions, gym training, work, family commitments and everyday life, finding time to recover isn't always straightforward.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eRecover to Perform\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e is a practical, research-informed recovery guide created by OXOLT specifically for adult Masters swimmers.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eLearn how to make more informed recovery decisions, understand your training effort and build sustainable habits that support your swimming.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat's included\u003c\/span\u003e\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e24-page recovery guide\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — clear, practical information written for Masters swimmers.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eOXOLT Recovery Framework\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — a structured approach to restoring, rebuilding and reassessing.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eSleep guidance\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — understand why sleep matters and develop a practical evening routine.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eRecovery nutrition and hydration\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — learn the foundations of refuelling and rehydrating after training.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eUnderstanding RPE\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — use a 0–10 perceived exertion scale to reflect on training intensity.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eDaily readiness guidance\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — consider sleep, physical fatigue, mood and nutrition when planning training.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eOXOLT Recovery Points Challenge\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — make recovery habits more engaging through achievable daily activities.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eTraining adjustment guidance\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — learn when a lighter or modified session might be appropriate.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePrintable and digitally fillable worksheets\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — track recovery habits and plan your week.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eResearch references and further reading\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e — explore the science behind recovery strategies.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eThe OXOLT Recovery Points Challenge\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eRecovery doesn't always need expensive equipment or complicated routines.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eOur Recovery Points Challenge encourages you to make time for realistic habits, including sleep routines, nutrition, gentle movement, relaxation and social activities.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eBuild your own recovery routine around your training and everyday life.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan\u003eThe points system is a motivational habit-building tool, not a scientifically validated measure of physiological recovery.\u003c\/span\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho is this guide for?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eRecover to Perform is designed for adult Masters swimmers who:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eBalance swimming and gym training with work and family commitments.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant to improve the consistency of their recovery habits.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eExperience varying levels of fatigue throughout their training week.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant to understand RPE and make more informed training decisions.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePrefer clear, practical advice over complicated recovery protocols.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eHow it works\u003c\/span\u003e\u003c\/h3\u003e\n\u003col start=\"1\"\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePurchase and download the digital guide.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eExplore the recovery principles and OXOLT framework.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eIdentify the habits most relevant to your lifestyle.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eTry the Recovery Points Challenge and complete the planning worksheets.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eReflect on your training and recovery, making appropriate adjustments over time.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch3\u003e\u003cspan\u003eProduct information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eFormat:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Downloadable PDF\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eLength:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e 24 pages\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eIncludes:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Recovery guidance, worksheets and habit-building tools\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eCompatibility:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Printable or digitally fillable using a compatible PDF reader\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eDelivery:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Digital download following purchase\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eAccess:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e One-time purchase, no subscription\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eNeed more personalised support?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eOXOLT offers bespoke strength and conditioning, swimming coaching, performance nutrition and specialist support.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eDiscover more at \u003c\/span\u003e\u003cstrong\u003e\u003cspan\u003eoxolt.com\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eImportant information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis resource provides general educational information and is not individualised coaching, medical advice, diagnosis or treatment. Recovery needs vary according to training load, health, fitness and personal circumstances. The readiness and points tools should not be used to diagnose overtraining, predict injury or replace professional assessment. Please read the full disclaimer included in the guide.\u003c\/span\u003e\u003c\/p\u003e","brand":"OX STRONG HEALTH LTD, TRADING AS OXOLT","offers":[{"title":"Default Title","offer_id":57670445990214,"sku":null,"price":6.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1011\/4718\/1382\/files\/recover-to-perform-masters-swimming-recovery-guide-6202612.png?v=1794226931"},{"product_id":"competitive-mindset","title":"The Competitive Mindset — Masters Swimming Workbook","description":"\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eUnderstand. Practise. Perform.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eBuild your mental skills for Masters swimming.\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003ePhysical preparation matters. But how you think, respond and behave before and during competition can also influence your swimming experience.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWhether you're feeling nervous behind the blocks, putting pressure on yourself to achieve a personal best or struggling to move on from a disappointing race, developing practical mental-performance skills can help you approach these situations more purposefully.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eThe Competitive Mindset\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e is a 27-page, research-informed workbook created for Masters swimmers.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eDeveloped following an OXOLT high-performance mindset workshop delivered by sport psychologist Helen Davis, this independently prepared workbook combines mental-performance education with practical, swimming-specific exercises and planning tools.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat's included?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e1. Understanding your mindset\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eExplore self-awareness, self-acceptance and self-development, and consider how your thoughts, feelings and actions interact.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e2. Imagery and visualisation\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eLearn how mental rehearsal can support preparation, technique awareness and race routines. Develop your own swimming-specific visualisation script.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e3. Self-talk and reframing\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eRecognise unhelpful thinking patterns and practise creating more balanced, believable alternatives to use during training and competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e4. Managing pre-race intensity\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eExplore breathing, relaxation and grounding strategies, including ways to bring your attention back to the present.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e5. Building a personal pre-race routine\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIdentify the actions, cues and mental skills that you want to practise before competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e6. Responding to setbacks\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003ePrepare for delayed races, unexpected changes, disappointing performances and other competition challenges.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003ePractical worksheets and exercises\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis isn't just a guide to read. It's a workbook designed to be used.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eInside you'll find:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePersonal mindset reflection activities.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eA swimming imagery-script planner.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eSelf-talk and reframing worksheets.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePre-race cue-word development.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eA race-day disruption planner.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eA personal pre-race reset plan.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePost-race reflection activities.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cspan\u003eThe PDF includes \u003c\/span\u003e\u003cstrong\u003e\u003cspan\u003e63 fillable fields\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e, allowing you to type directly into the workbook using a compatible PDF reader or print the pages and complete them by hand.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho is this for?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eDesigned for adult Masters swimmers who:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant to develop greater self-awareness in training and competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eExperience pre-race nerves or performance pressure.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWould like to use mental rehearsal more effectively.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant to improve their internal dialogue around swimming.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eFind it difficult to reset after disappointing races.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePrefer practical exercises they can incorporate into their existing routine.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cspan\u003eYou don't need to be competing at national or international level. The exercises can be adapted to your own swimming goals and experience.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eProduct details\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eFormat:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Instant digital PDF download\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eLength:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e 27 pages\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eWorksheets:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e 63 digitally fillable fields\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eVideo included:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e No — this is a standalone workbook\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eDelivery:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Digital download following purchase\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eAccess:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e One-time purchase, no subscription\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eAbout the workshop inspiration\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis resource was developed following an OXOLT high-performance mindset workshop delivered by sport psychologist Helen Davis. The workbook has been independently prepared by OXOLT and includes original practical exercises and additional supporting research.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe original video workshop is a separate product and is not included with this purchase.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eImportant information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis guide is for general educational and performance-development purposes. It does not provide individualised psychological assessment, diagnosis, counselling or treatment.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eMental-performance strategies are individual, and no specific outcome or performance improvement is guaranteed. Please read the full disclaimer included in the workbook.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eExplore more Masters swimming performance resources at OXOLT.com.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e","brand":"OX STRONG HEALTH LTD, TRADING AS OXOLT","offers":[{"title":"Default Title","offer_id":57670663569734,"sku":null,"price":7.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1011\/4718\/1382\/files\/the-competitive-mindset-masters-swimming-workbook-8249640.png?v=1794226934"},{"product_id":"masters-taper-blueprint","title":"Masters Taper Blueprint — Swimming Competition Guide","description":"\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePlan. Prepare. Peak.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eReduce fatigue. Maintain speed. Arrive ready to race.\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eYou've completed the training. You've built your fitness. Now it's time to prepare your body and mind for competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eBut how should you adjust your swimming and strength training in the final weeks before a major meet?\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eThe Masters Taper Blueprint\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e is a practical, research-informed guide designed to help Masters swimmers understand tapering, plan their competition preparation and reflect on what works for them.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eDeveloped following an OXOLT swimming workshop delivered by experienced Masters swimming coach Alex Thurston, the guide combines established training principles with practical planning tools for adult competitive swimmers.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWhat you'll learn\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e1. Understanding tapering\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eLearn why reducing accumulated fatigue while retaining important training qualities can help you prepare for competition.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e2. Volume, intensity and frequency\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eUnderstand the differences between training volume, training intensity and session frequency, and why each requires consideration during a taper.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e3. Different taper approaches\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eExplore linear, fast-decay, slow-decay and step taper models using clear illustrations. Understand why there isn't one perfect taper for every swimmer.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e4. Race-speed preparation\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eConsider how race-pace swimming, starts, turns, breakouts and technical rehearsal can contribute to competition readiness.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e5. Sprint, middle-distance and distance considerations\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eExplore how the demands of different swimming events may affect taper planning.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e6. Coordinating pool and gym training\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eUnderstand how swimming and strength training can be considered together so that one doesn't unnecessarily compromise the other during competition preparation.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e7. Monitoring readiness\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eUse practical reflection questions to consider fatigue, sleep, training response and previous competition experiences.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003e8. Learning from each competition\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eReview how your taper felt and identify potential adjustments to discuss with your coach ahead of future competitions.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eFive practical planning worksheets\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis is more than an educational e-book.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe guide includes interactive worksheets to help you:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eEstablish your individual taper starting point.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePlan your pool taper.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eCoordinate gym training and recovery.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003ePrepare competition logistics and race-day routines.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eReview your taper and racing experience afterwards.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWith 50 digitally fillable fields\u003cspan\u003e, you can complete the workbook on a compatible device or print it and write your answers by hand.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho is this guide for?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThe Masters Taper Blueprint is designed for adult swimmers who:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eAre preparing for regional, national or international Masters competitions.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant to understand the principles behind tapering.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eCombine swimming with strength and conditioning.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eHave experienced feeling too tired or flat at competitions.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWant a more structured way to plan and review their preparation.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan\u003eWould like to discuss taper strategies more confidently with their swimming coach.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan\u003eBased on coaching experience and research\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThe guide draws on established sports-science research and themes discussed during an OXOLT workshop delivered by Masters swimming coach Alex Thurston.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIt is designed to explain principles and support informed planning, rather than prescribe a universal taper programme.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eProduct information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eFormat:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Downloadable PDF\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eLength:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e 22 pages\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eWorksheets:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Five interactive planning worksheets\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eFillable fields:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e 50\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eDelivery:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e Instant digital download following purchase\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eAccess:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e One-time purchase, no subscription\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan\u003eVideo included:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e No — this is a standalone guide\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eImportant information\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eThis resource provides general education and planning guidance, not an individualised training programme or medical advice. Taper requirements vary according to training history, event demands, health, fatigue and personal circumstances.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAny training adjustments should be appropriate to your individual needs and discussed with your coach where possible. Results are not guaranteed. Please read the full disclaimer within the PDF.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003ePrepare with purpose. 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