I moved my XDC and XSP to my XDCpay wallet sometime last year. Now I cant access the extention wallet. Is there a way to get those tokens via the mainnet by importing that account somewhere else using my recovery phrase??
yes, you can import that wallet to metamask using those seed phrases.
I tried that and it said the phrase is invalid 
I checked the words multiple times and they are correct. all in sequence and spelled correctly
please make sure that all letters are in lower cases and you are not accidentally clicking spacebar. That would also come up as invalid phrases. Additionally, you can also try taking backup of the private key of the wallet and use that to import your wallet to some other wallet like Metamask, Ellipal, Safepal etc.