{"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","url":"https:\/\/oxolt-2.myshopify.com\/products\/recover-to-perform","provider":"OXOLT","version":"1.0","type":"link"}