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Oxolt | Performance S&C for Masters Swimmers

@oxolt_performance

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🏊‍♂️ Performance Training for Competitive Masters Swimmers
💪 Strength, Nutrition & Recovery
📈 Unlock Your Potential
📩 DM for Coaching Info & Enquiries
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🏋🏼‍♂️ Three strength exercises to make you a faster swimmer… Listen to the full podcast via Apple / Spotify with @oxolt_performance for more! 🎥 @smallscreen_cinema by @oxolt_performance
1
13 days ago
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Only got 40 minutes a week for the gym? 🏊‍♀️💪 S&C coach Nathan Oxford explains how Masters swimmers can make just two 20-minute sessions really count - building strength, power and resilience without adding unnecessary fatigue. A practical conversation about getting more from less. 🎧 Listen to the latest episode now via Apple Podcasts / Spotify 📸 @smallscreen_cinema by @oxolt_performance
1
13 days ago
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Yesterday I swam from Ilfracombe to Swansea. I had dolphins and seals in the dark so couldn’t see them. Loads of jellyfish getting stung all over! I even got one down my costume I had to fish out 😂 the crew got bored, so they were throwing them and one landed on my back! I had wind over tide for 6 HOURS. It felt like being in a washing machine. I threw up several times. I took my goggles off at one feed and had a big cry. It helped. @sian_clement said ‘this too shall pass’ so I shouted ‘but WHEN?!’. It settled shortly after and I felt amazing for quite some time. I started to enjoy it, but the swim taught me not to get complacent, as of course, this too shall pass. The wind was forecast to go south to north in the Gower and help me in, but it changed its mind and I had a period that felt like Déjà vu from the start. I started to hear dolphins, so I said I could, but they couldn’t see them, cue a concerned conversation that I might be hallucinating 😂 I then had to give it all when my power was failing. I dug deep and got out of the tide and into the bay, but the beach felt like it was never going to come. When @sian_clement finally jumped in, I knew they’d definitely given me my last feed. My left arm felt like it was going to snap but I persevered. But I had one last challenge, a rip current, but I realised quickly that was the case and swam sideways to get out of it. When I stood up Sian shouted ‘Go Go Go, you’ve got 9 minutes!’ I thought she meant 9 minutes to get on the beach, celebrate and get back to the boat, but she meant 9 minutes to get under her record! At that point I was just glad I’d finished. Getting the world record is the icing on the cake. I cannot thank Siân enough for being an awesome sportsman to crew for someone and support them knowing that your record might be broken. It takes a special person to do that. Thanks also go to: My husband Alex @monsterswims - I cannot recommend them enough! @joboltons - my coach and epic channel swimmer herself @oxolt - for getting me in shape to be strong enough to ensure that swim @emmaredmanmassage - for keeping my body in tip top condition And to all those who sent me messages of support by @oxolt_performance
25
3 months ago
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A bit of stroke specific gym work thanks to Nathan @oxolt_performance 💪🏼 Thanks for all your input, as always! Two and a half weeks until @swimwales Summer Meet 🏴󠁧󠁢󠁷󠁬󠁳󠁿 taken in Cardiff International Pool and Gym by @oxolt_performance
7
3 months ago
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🏊‍♀️ Dive into the World of Luke Wilson-Kilgour – Masters Swimmer Extraordinaire! In April 2025, Luke took the plunge and joined OXOLT as a Bespoke athlete, eager to embark on a strength and conditioning journey tailored just for him. At OXOLT, we craft every Bespoke programme with the athlete at its heart. For Luke, this means a training regimen that not only hones the physical prowess essential for swimming but also seamlessly integrates with the equipment he has at home. Our focus? Building strength, power, and resilience while prioritising mobility and shoulder prehab. This holistic approach ensures Luke remains in top health, trains consistently, and delivers his best performance in the pool. Curious about Luke’s transformative experience with OXOLT? Watch his inspiring journey unfold in the video below. 👇 Filmed and edited by: @smallscreen_cinema #oxolt #swimstrong taken in CrossFit Sheffield by @oxolt_performance
0
4 months ago
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POWER isn’t built in the pool alone. The strongest and most powerful masters swimmers know that performance is also built on land. OXOLT Strength & Conditioning programmes are designed specifically for masters swimmers who want to meet the demands of the sport. Whether you’re chasing a PB, qualifying for Nationals, or preparing for international Masters comps, your gym training should support and complement your swimming. Ready to unlock more power in the water? Drop me a message or click the link in my bio to get started. #MastersSwimming #Swimming #SwimStrong #SwimFast #SwimTraining by @oxolt_performance
0
4 months ago
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I’m an OXOLT athlete - @alicelane87 35-39 Masters swimmer, triathlete and pull up enthusiast! Alice’s programme includes - bespoke programming - Feedback and coaching - Ongoing messages and support - Ankle mobility and stability, which is key when transitioning from water to land Alice goes from strength to strength in the pool and has improved her 10km time 46mins 35sec. Alice’s up and coming events include - HUUB Triathlon Relays - Aug - LPS Aquathlon - Sept - Worcester 10k - September 🎬 Filmed and edited by @smallscreen_cinema taken in CrossFit Sheffield by @oxolt_performance
12
4 months ago
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Since January 2024, OXOLT has delivered a structured Strength & Conditioning programme for the Swim Gainz Academy. The academy wanted: ✅ Structured land training ✅ Consistent pre- and post-pool routines ✅ Clear guidance for coaches and swimmers What OXOLT delivered: 🏋️ Monthly S&C Programmes • Two sessions per week • Age-appropriate progressions • PDF programmes with video tutorials 🏊 Pre & Post-Pool Routines • Simple activation and mobility sequences • Consistent routines used across the squad ☀️ Summer Camp Support • Land-based workshops • Movement education • Athlete self-check routines The impact: ✔️ Increased engagement with land training ✔️ Improved movement quality across key patterns ✔️ Better preparation habits before and after swimming ✔️ Greater athlete ownership and confidence in training OXOLT works with swimmers, masters athletes and clubs to deliver evidence-informed Strength & Conditioning that supports performance and helps reduce injury risk. 📩 DM to find out more. #OXOLT #StrengthAndConditioning #SwimmerStrength #SwimGainz #SwimmingPerformance #MastersSwimming #YouthSwimming #SwimTraining #SportsPerformance by @oxolt_performance
0
4 months ago
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A few of my fave shots from a great shoot with @oxolt_performance at the cool @crossfitsheffield 🏋🏻 taken in CrossFit Sheffield by @oxolt_performance
2
4 months ago
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Good luck to all OXOLT athletes and the wider Masters swimming community competing at the British Masters Championships (12–14 June) in Aberdeen. We’re ready. Are you? #OXOLT #MastersSwimming #BritishMasters #SwimFast #RaceReady taken in Aberdeen Aquatics Centre by @oxolt_performance
0
4 months ago
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I’m an OXOLT Athlete: Chris Malpass Chris joined the OXOLT team in 2024 with a clear goal: to prepare for and perform at his best at the National Masters Swimming Championships. Since then, we’ve worked together to take his stability, strength, power, and speed to the next level. The result? Improved performance in the pool and a stronger, more resilient athlete outside of it too. Recently, Chris picked up an injury away from training. But setbacks don’t stop progress. At OXOLT, every programme is tailored to the individual, meaning we can adapt training around injuries, lifestyle demands, and changing circumstances while keeping long-term goals firmly in sight. It’s not about following a generic plan, it’s about building the right plan for the person in front of us. Filmed and edited by @smallscreen_cinema #oxolt #SEmasters #imanoxoltathlete #swimstrength #mastersswimming by @oxolt_performance
3
4 months ago
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Really excited to be working with Forth Valley Trident masters team. @fvtridents We will be supporting Forth Valley Tridents with their strength and conditioning programme and are really excited to see the progression towards the Scottish Masters Championships later this year. Let’s GO! 🔥 #OXOLT #SwimmerStrength #SwimmingStrengthandConditioning #semasters #swimgym by @oxolt_performance
0
4 months ago
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