OXOLT / PERFORMANCE LIBRARY
Practical resources to perform with purpose.
15 tools, guides and programmes for Masters swimmers. Explore free resources and structured training to support your swimming, strength and nutrition.
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Jump to free tools or paid guides, then explore resources for swimming, strength and nutrition. Use the filters to find what matters to you.
DEVELOP YOUR PERFORMANCE
Training programmes & guides.
Structured OXOLT resources to work through at your own pace. Choose a programme to see what is included before purchasing.
Game-Ready Shoulders — 12-Week Programme
A progressive 12-week shoulder conditioning programme for adult Masters swimmers, with two weekly sessions and exercise demonstrations.
View the programmeMasters Taper Blueprint
Understand swimming tapering with practical guidance on training volume, intensity, race-speed preparation and coordinating gym and pool training. Includes interactive planning worksheets.
Explore the GuideThe Competitive Mindset
Develop your mental skills for racing with practical guidance on visualisation, self-talk, managing pressure and building pre-race routines.
Explore the WorkbookRecover to Perform
Build better recovery habits with practical guidance on sleep, nutrition, training load, RPE and the OXOLT Recovery Points Challenge.
Explore the Guide
Streamline Mobility Blueprint
A progressive four-week programme for Masters swimmers, combining mobility, stability and bodyline-control exercises. Three short sessions per week, delivered through TeamBuildr.
Explore resourceRace Day Blueprint
A practical guide to preparing, recovering and performing across multiple races at Masters swimming competitions.
Explore the Guide
Masters Swimming Performance Workshop
Five expert presentations exploring performance mindset, injury risk reduction, strength and conditioning, competition nutrition, and tapering. Watch the recorded workshop at your own pace.
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Free tools & resources.
Calculators, preparation routines and practical guides to support your training.
Showing all 8 free resources
Pre-Pool 8
An eight-minute RMAP-based routine with practical coaching cues and movement demonstrations for Masters swimmers.
Explore the routine
Swim Pace Calculator
Translate a target swim time into practical splits for training.
Calculate your pace
CSS Calculator
Estimate Critical Swim Speed from test swims and explore a useful training reference pace.
Calculate CSS
Race Pace Planner
Turn a target race time into split targets for your event.
Plan a race
Swim Time Converter
Explore estimated short-course and long-course metre time conversions.
Convert a time
Strength Load Calculator
Estimate training weights from a one-repetition maximum.
Calculate loads
Daily Nutrition Guide
Explore practical everyday fuelling and hydration around swimming.
Read the guide
Race in Your Mind
Can you imagine your swim with split-second accuracy? Choose your distance, set a target time and mentally race from the starting signal to the finish. Touch the virtual wall and discover how close you were.
Take the ChallengeThese resources provide general information, not individualised coaching or medical advice. Paid resources are clearly labelled; please review their delivery and purchase details before ordering.