Different Strokes

in All Posts

It sounds a bit odd, because I’ve been swimming for years, but I only know one stroke. 

I can only do the freestyle stroke.  When I first wanted to do a triathlon, a friend who was an accomplished swimmer joined me in the pool and taught me the basics.  The rest I learned while by watching freestyle videos on YouTube.


I recently decided to try and expand my stroke arsenal.  First, it will make my workouts more dynamic and effective.  And additionally, it will hopefully make triathlons easier because I’ll be able to switch strokes when I get tired of doing freestyle.


Backstroke seemed like a good one to try.  Back to YouTube!

Makes it look so easy.

Yeah… the backstroke is way harder than it looks.  I struggled to stay straight and kept running into the buoys on the side of the lane.  I tried to use the ceiling as a guide but still found myself wandering to the right.  I also struggle to swim straight with freestyle in the lake, so I’m thinking I just need more practice.  Any tips?


After my 1000 yard swim, I came home for lunch. I’m on a veggie burger kick.




And a Larabar for dessert.


What strokes can you do?  How did you learn different strokes?


PS – BabyHTP update coming tonight!



  • Claire @ Live and Love to Eat December 28, 2011, 2:37 pm

    I haven’t had a good veggie burger in a while! The last batch I made at home were black bean/sweet potato, and I’m just not in the mood for them.

  • Kim December 28, 2011, 2:38 pm

    When I swim laps I do freestyle, but I do breaststroke when I need a breather. Less taxing than freestyle and it is easy to go straight:)

  • Andrea December 28, 2011, 2:41 pm

    Thanks to a lifestime of swimming lessons I can do frontcrawl (aka freestyle), backcrawl, breaststroke, sidestroke, and breaststroke on my back (forget what it’s called). I can also do dolphin kick and corkscrew swimming. I have always wanted to learn how to do the butterfly. I tried but I just feel like a seal flailing around in the water!

    • Andrea December 28, 2011, 2:44 pm

      My sister just reminded me – breaststroke on the back is called “elementary backstroke”.

  • kathleen @ the daily crumb December 28, 2011, 2:47 pm

    i was a swimmer for 16 years… throughout high school and college, so i can do all 4 strokes, but butterfly is brutal. no need to learn that one if you just swim recreationally!

  • Rachel December 28, 2011, 2:47 pm

    I also learned to swim before my first triathlon. I mostly swim freestyle, but have learned the basics of breast and fly this past year. For some reason, although it’s basically freestyle on your back, I cannot do backstroke. I sink, and I veer in all directions. Ugh.

  • Rachel @ Runner's Tales December 28, 2011, 2:51 pm

    My parents started taking me to swim lessons when I was 6 months old. I can swim every stroke (freestyle, back stroke, breastsroke, and butterfly). Growing up, swimming was my only form of exercise. I loved it so much that I joined the summer swim league at a local pool and swam on my high school team all four years. I eventually became a lifeguard and a water safety instructor. I absolutely loved teaching kids and adults how to swim and feel confident in the water.

  • Stephanie December 28, 2011, 2:52 pm

    Do a few laps hugging a kick board, but on your back, just kicking! Then you can concentrate on getting used to going backwards in a straight line before using your arms. It’s a bit slower, but should help a bit!

    (I’ve read your blog for a few months now, but this is my first comment! You are very inspiring, thank you!)

    • Kim @ vegan mama-to-be December 28, 2011, 5:51 pm

      I agree w/ Stephanie on using the kickboard first. It’s easier to swim on the sides of the lanes, rather than trying to go straight down the center. Stay close to the lane-lines or edge of pool to get help guide you to stay straight.

      I joined the swim team at age 4 and continued through high school, so I know all the strokes. I’m still scared of open-water swimming though (unless the water is clear)!

    • Caitlin December 28, 2011, 9:11 pm

      Thank you Stephanie! And this is an awesome suggestion. Will def try to start slow with the kickboard.

  • Annette @ EnjoyYourHealthyLife December 28, 2011, 2:54 pm

    I grew up a swimmer and competed in many races! I LOVE swimming. Backstroke IS harder than it looks, for sure! It helps to have your chin almost tilted to the ceiling, so no tucking the chin down–this will def cause you to sink! It helps to think about replacing your arms as you stroke back as well, keeping you in a straighter line. Learning backstroke can help during tri’s b/c you can flip over if you need to breathe 😉

    Love veggie burgers–yumm!

  • Anne @strawberryjampackedlife December 28, 2011, 2:56 pm

    It sounds like maybe your right side is stronger than your left. I’d say practice and strengthen that left side.
    I grew up swimming, but I can only do backstroke and freestyle. My breast stroke has an illegal kick and my butterfly looks like I’m drowning. I love when you watch good backstroke swimmers and their shoulders twist and get into it. It’s really cool!

  • Victoria (District Chocoholic) December 28, 2011, 2:59 pm

    The other reason that it’s important to do other strokes is that it helps prevent injury. Freestyle tends to overemphasize your pectoral muscles, backstroke in particular can help develop the lats and triceps to balance out the pectoral work.

    I was a mid-distance swimmer with a backstroke emphasis when I swam in college. Here are some of my favorite drills:
    -Side flutter kick: With your face towards the ceiling, flutter kick on one side. Alternate sides by 25s.
    -Rotating side flutter kick: Face towards the ceiling, rotate between sides every 6 kick cycles. Initiate the rotation from your hips rather than your shoulders.
    -Rotating side flutter kick w/extra challenge: Take your goggles off and rest them on your forehead. Perform the drill above, keeping your head perfectly still so that you don’t lose your goggles.
    -False lift backstroke: Same as rotating side flutter kick, except that each time you rotate, you lift your arm to the ceiling (lift your left arm when your left side is up, right arm when your right side is up). Drop the arm when you rotate to the other side.
    -6kicks-1pull: NOW you can start pulling. Flutter kick on one side for 6 kicks, then do a backstroke pull so that you are on your other side. Repeat.

    • Caitlin December 28, 2011, 9:11 pm

      I knew you would have a great response!!!

  • Lindsay @ Running the Windy City December 28, 2011, 3:01 pm

    I agree, it is really hard to swim backstroke in a straight line! I like to mix-up freestyle with breast stroke. Its a little bit more relaxed and uses completely different muscles than freestyle, so its a nice switch 🙂

  • Ally December 28, 2011, 3:01 pm

    I can do every stroke (well, my butterfly is pretty bad 🙂 )

    I learned them all in school…we did swimming during PE, every year, from grades 2 – 10.

  • Laughter-Loving Stacy December 28, 2011, 3:06 pm

    As Dori from ‘Finding Nemo’ would say… “Just keep swimmin’…Just keep swimmin’..Swimmin’, Swimmin'” 🙂

  • Devon December 28, 2011, 3:07 pm

    Victoria beat me to all the fun drills 🙂 Along with working on backstroke, try breaststroke! I’m a little biased because it was my main emphasis when I swam competitively, but it’s great for tris as well. On longer open water swims, I use it to help me spot every hundred yards, and it’s good when you get stuck in a panicky start group. Best of luck!

    • Caitlin December 28, 2011, 9:10 pm

      Oh that is a great point. I would love a stroke that allowed me to spot.

  • Shauna December 28, 2011, 3:09 pm

    Heh, at first glance the cut-up grapefruit looks like raw meat. So vibrant and red!

  • AmandaonMaui December 28, 2011, 3:11 pm

    I love to swim, but I have no skills or endurance for it. I just like to be in the water. 🙂

    Have you tried Sunshine Veggie Burgers? OMG they’re so good, the ingredients are simple, and they are gluten free.

  • Army Amy* December 28, 2011, 3:14 pm

    Backstroke is my favorite because your face is out of the water making it easier to breathe.*

  • Stace December 28, 2011, 3:17 pm

    I swam from 7-18 years on summer and winter teams, besides freestyle, backstroke was my other “stroke” of choice. As far as swimming straight my tip is: although you want to tilt you head back keep your eyes forward and focus on a stationary object vs. the ceiling. Like if the pool has flags up on the wall higher up. Pick one thing and keep your eyes on it as you swim. I did not watch the video so I am not sure what tips were on there but as far as the stroke goes you want your thumb to come out of the water first down by your side and your pinky to go in first up by your head so you will slightly rotate your arm in the air as you swim. Your under water pull should be a curved pull and run alongside your body positioning your thumb to come out first again. You can practice this standing up in your living room. Hope that was not to confusing and helps some. Backstroke is nice bc you can continouly breath while swimming.

    • Caitlin December 28, 2011, 9:09 pm

      This is very helpful! Thanks Stace.

  • Cara December 28, 2011, 3:24 pm

    I did swimming for 3 years in high school, and now on occasion and I still move to the right. Oops. haha.

  • colleen December 28, 2011, 3:24 pm

    I was on a summer swim club from 8-18yrs. So I can do all four strokes: freestyle, back , butterfly, and breast. I excell at free and back though. Have a few ribbons and medals somewhere. Trying to teach my kids the strokes, but they are afraid to try the back stroke-fear of sinking.

  • Anne December 28, 2011, 3:24 pm

    You can also mix things up by doing just kick or just pull for different strokes. One of my favorites is to do a variation of an IM (Individual Medley), but do butterfly kick and breast stroke pull. Butterfly kick on your back is fun, and it’s a great core workout!

  • sandy December 28, 2011, 3:28 pm

    For backstroke, as you are swimming, you are supposed to plug your nose with your lips (which I know you posted on a while ago) and tilt your head behind you to look at the wall in reference to where you are. I do not know how this helps you in the context of swimming in open water though. If you need a breathing break, backstroke is helpful, but you will swim crooked in open water. I would learn breast stroke, you take a breath every stroke, and use your arms in completley different ways than backstroke or freestyle. (Butterfly would never be a good choice in open water:)

    • Caitlin December 28, 2011, 9:09 pm

      I wish I could plug my nose with my lips. Seriously. That would be EPICCCCCCCCC.

  • Shelly @ I Can Do It! December 28, 2011, 3:31 pm

    I was a swimmer for many years and really miss it. I swear sometimes I dream about doing flip-turns and my muscles clench.
    Reading your post made me think of this fun fact – the front crawl (what you do) is commonly called freestyle since in a swimming event most people will pick to do the front crawl in a freestyle swim because it is the fastest. 🙂 Just sharing knowledge today!
    Good luck learning new strokes. Going through so many years of swimming lessons has given me some good nicknames for some – Tickle-T-Touch (elem. back stroke) and the apple picker (side stroke).

  • Sam December 28, 2011, 3:35 pm

    I read on the Udi’s bread package that you don’t have to freeze it and can just leave it out unthawed. Yes or no?

    • Caitlin December 28, 2011, 9:08 pm

      No idea! We keep ours frozen. Let me know if you try it.

  • Liz A December 28, 2011, 3:45 pm

    one thing I remembered from learning the backstroke years ago is to remember to keep your thumb pointing up to the ceiling when it leaves the water, and then you want to turn your arm as it goes back so that your pinky hits the water first. then as you get better it becomes more natural, and you don’t have to literally point your thumb. you might already know that, I just noticed that the video didn’t really explain that.

    • Liz A December 28, 2011, 3:46 pm

      oh and also – from the all the strokes I learned as a kid on the swim team, the butterfly was the hardest/most dreaded. no one wanted that leg of the race! hahah

      • Caitlin December 28, 2011, 9:05 pm

        I did NOT know that! I know nothing 🙂 Haha. OK, very excited to try this out.

        • Liz A December 29, 2011, 9:31 am

          good luck!

  • Hillary December 28, 2011, 3:49 pm

    I was on a swim team as a kid, but hardly any of that training has stuck with me into adulthood. My main strokes nowadays are the backstroke and breaststroke. For some reason, those are just the ones that are easiest for me!

  • Sarena (The Non Dairy Queen) December 28, 2011, 3:50 pm

    I know how to do other strokes because I took lessons as a kid, but I stick with the one that looks like a frog under water. It’s my favorite, but probably not that effective in the way of speed.

  • Lee December 28, 2011, 3:51 pm

    I can really only do breast stroke. When I try to do freestyle, I forget to kick my legs.

  • Rebecca @ Naturally Healthy and Gorgeouw December 28, 2011, 4:05 pm

    I wish I could swim better…it’s such a good workout!

  • Christine @ BookishlyB December 28, 2011, 4:06 pm

    I’ve totally mastered the “float on a raft with a margarita and book” stroke 😉 Other than that it’s all about the doggy paddle.

    • Nathalie December 28, 2011, 6:26 pm

      lol 🙂 Classy Christine, very classy 😉

      • Caitlin December 28, 2011, 9:04 pm

        i like that stroke, too!! LOLz

  • jo December 28, 2011, 4:06 pm

    The back stroke is my “break” stroke. It always came very naturally to me, and while I did sometimes drift the slightest bit to the right (I had no idea it’s a thing heh) I loved to do half a lap of back stroke to relax after a couple of speedy laps. I think I find it easy because my eyes are on the ceiling (is that mildew?!) rather than focusing on the end of the pool, the “goal”.

    I’m not sure if it’s the same in English, but my favourite is the “butterfly” stroke.

  • CJ @ http://healthy-happy-whole.com/ December 28, 2011, 4:10 pm

    i swam on a team for 12 years and refused to do anything but breast stroke and free. my coach used to laugh at how pathetic my butterfly was because i never practiced it! my loss now because that is a killer shoulder workout!
    im on a veggie burger kick lately too! ive been rotating between bruschetta burgers, spicy black bean and gardenburger original. any other suggestions???

  • Savitri December 28, 2011, 4:10 pm

    For backstroke, it might help you swim straight if you focus on rolling your shoulders more. It sounds counterintuitive, aiming to touch your chin to your shoulder as you bring your arm out of the water actually helps to keep your head stable. My coach used to drill me on that because backstroke was always my weakest stroke 🙂

    • Caitlin December 28, 2011, 9:04 pm

      Nice. I can definitely remember this. I like clear rules like that. Chin to shoulder!

  • Kristin December 28, 2011, 4:11 pm

    i can swim fine but i can’t do any sort of stroke!haha! i am totally more of a runner type! Fun side note…Ryan Lochte did a lot of his training back in the day at the Y i work at now in Daytona 🙂 His Dad is there practically everyday coaching a swim team at our pool 🙂

    • Kristin December 28, 2011, 4:11 pm

      oh ya and i cant wait for the BabyHTP post! 🙂 I look forward to every Wednesday for them! hahah

      • Caitlin December 28, 2011, 9:03 pm

        Aw thanks Kristin! That is very sweet.

  • Allison December 28, 2011, 4:15 pm

    Backstroke used to be my best stroke when I was on our country club’s summer swim team [throughout elementary school]! Butterfly and breaststroke were always the two hardest for me, although I think breaststroke is really calming nowadays…

  • Laura @ LauraLivesLife December 28, 2011, 4:19 pm

    I swam in high school and prefer freestyle – but I think some of your swimming anxiety (I know you’re overcoming it) could really be helped if you knew breaststroke. It is slower, but also requires less energy and I feel like it is a good survival stroke. Also good to know might be sidestroke and a back “float” that I don’t know the name of – we called it “Monkey-Airplane-Soldier” because that’s the position of the arms. Pairs with a breastroke kick, it’s good for survival too!

  • Jamie @ Don't Forget the Cinnamon December 28, 2011, 4:25 pm

    I wish I could give you some backstroke tips but it’s been so long since I learned and I haven’t swam in a while…

    I learned all the strokes in swim lessons as a kid and then improved them when I did swim team in middle and high school!

  • Alison December 28, 2011, 4:35 pm

    I second what the previous poster said about rolling your shoulders – it helps you get a deeper catch so that your arm doesn’t flop out of the water as you pull. But remember to keep your head still and looking up at the sky! Don’t tuck your chin, because it messes up your body’s alignment and will make your butt/legs sink. Also, you probably veer to the right because it’s your dominant hand/side – that’s normal, so just think about rolling both shoulders on every stroke to get an equally deep catch on both sides. Did all of that make sense? I swam for a looooong time and an currently a coach/instructor, so I explain this to kiddos all the time. I totally delurked to comment because I love swimming SO MUCH. haha.

    • Caitlin December 28, 2011, 9:02 pm

      I love swimming too and this DID really help! I will try all your suggestions.

  • Amber @ Busy, Bold, Blessed December 28, 2011, 4:42 pm

    I swam on a team for 4 summers when I was 10-13. My best stroke was butterfly, it’s definitely the hardest, but for some reason it just clicked! I was also pretty good at backstroke, but man were those flip turns hard. You have to count your strokes (from the flags) in warm up and then hope that your count serves you well when you flip over. Sometimes I’d end up super far from the wall and other times when you’re going fast from the excitement of the race, you flip over and find yourself WAY too close to the wall!

    I’m glad my parents signed me up for swim lessons, because without that I never would’ve joined swim team and learned all the strokes!

  • J3nn (Jenn's Menu and Lifestyle Blog) December 28, 2011, 4:48 pm

    I’m more of a floater, LOL. 🙂

  • Eleonora December 28, 2011, 4:54 pm

    I learnt to swim 3 years ago, when I enrolled in adult classes. I should say elderly classes, since the average age at that time is about 70!!
    I learnt freestyle, backstroke and breaststroke (my fav) and I’m currently learning butterfly.
    I had a hard time going straight when swimming backstroke too! The beams on the ceiling helped, but I could go straighter doing legs only, with my arms extended above my head in a straight line with the body. And relax! the more tense you are, the more you sink 😉

  • Chelsea December 28, 2011, 5:22 pm

    I can doggy paddle 😉 So you’re well ahead of me haha!

  • Kate December 28, 2011, 5:46 pm

    I did swim team when I was a kid, so I know all the strokes, but I still find backstroke and butterfly difficult. I always remember my coach using the phrase “monkey airplane soldier” to remind us the proper way to kick during breaststroke.

  • Anna December 28, 2011, 5:55 pm

    I only do freestyle stroke too for the most part but have done backstroke (especially when I panicked in the open water)! I took intermediate adult swim lessons before swimming for tri’s and learned a few strokes during the lessons but I’ve never practiced them. I bet learning different strokes would help keep swimming interesting.

  • Katie @ Peace Love & Oats December 28, 2011, 5:57 pm

    I can do just about any stroke, I did swim team when I was younger and had to be a certified lifeguard to teach sailing at a summer camp. Have you tried breast stroke? it’s pretty easy, especially if you pretend you’re a frog. 🙂

  • Laura December 28, 2011, 6:05 pm

    I think the breast stroke would be a better stroke to learn-it’s my favorite! You wouldn’t want to be on your back during a race-you wouldn’t be able to see and if someone swam over you water would be right up your nose! The breast stroke is easy and what I teach my friends who can’t swim to use for the first time. Start with a kick board under your arms (straight out in front of you) so you can master the leg part and then move on to doing your arms. Very easy and its a great stroke to know when you don’t feel like getting your hair wet but still want to go for a casual swim! Also the best underwater swimming stroke as well!

    • Caitlin December 28, 2011, 9:01 pm

      Hmm okay! This is a good argument for the breast stroke. I will investigate!!

  • Stacy @ Stacy Eats December 28, 2011, 6:18 pm

    That’s great that you’ve taught yourself! I learned all the strokes when I did swim team growing up. My favorite and best stroke has always been breaststroke but when I trained for my first sprint triathlon this year I tried to always swim freestyle, which is much harder for me.

  • Sonia (the Mexigarian) December 28, 2011, 6:25 pm

    Don’t worry about getting tangled in the lane lines. I do it a lot too, and I did competitive swimming for a little bit. 😉 I may have been the slowest on the team and got tangled, but I had fun. lol

    Breast stroke is definitely my favorite and pretty easy to learn. Froggy kicks!

    Butterfly is a torture method and I refuse to do it. Well, I can’t do it. No matter how much I tried, my body (mainly my back) did not like it.

  • Melissa @ TryingToHeal December 28, 2011, 6:38 pm

    I actually hate freestyle! haha…I’m more of a breast stroke and side stroke, especially the later. Such an easy move!

  • Hannah December 28, 2011, 6:49 pm

    What kind of veggies burgers do you eat?

    • Caitlin December 28, 2011, 9:00 pm

      The almond grain kind from Earthfare.

  • Steph December 28, 2011, 7:00 pm

    My advice would just be to make sure arms are straight and almost grazing your ears, to me it seems when one of someones arms is out farther than it should be is when they drift!

  • Bec December 28, 2011, 7:04 pm

    To get used to swimming on your back, you might try the elementary backstroke first – pencil, chicken, airplane 🙂 I’m sure there are youtube videos for it. I used to be a swim instructor and we always taught this one first because it is totally different swimming on your back. The breast stroke is also pretty easy to learn and a nice switch up from freestyle. I couldn’t do the fly to save my life, though!

    • Rebecca December 28, 2011, 7:13 pm

      We just talked about the elementary backstroke a couple weeks ago on my shift at work! We all learned a different word for the positions. My coworkers learned “either monkey, bird, soldier” or another one that had airplane for the second part. I don’t remember what the whole sequence was, but I learned “tickle, T, touch.”

      • Caitlin December 28, 2011, 9:00 pm

        I am going to look this up! It sounds cute and easy to remember.

        • Rachelle December 29, 2011, 5:25 am

          Another one is pencil, bird, airplane….That is a fun one.

  • Rebecca December 28, 2011, 7:10 pm

    I learned pretty much all of the strokes in swimming lessons when I was younger, but the only ones I really ever use (not that I swim much) are the doggy paddle and the backstroke. I hate front crawl and butterfly and breast stroke. I cannot stand my head being underwater, even partially, even for a brief time frame.

  • chelsey @ clean eating chelsey December 28, 2011, 7:47 pm

    I was a swimmer in high school and I was HORRIBLE at breast stroke. One meet (which we were favored to win), my coach put me in the 100 meter breast stoke race because she thought it would be funny. Um, I was the only one NOT laughing. However, it was really hilarious.

  • StoriesAndSweetPotatoes December 28, 2011, 8:52 pm

    I can barely do the doggie paddle. It’s funny because I’ve always wanted to be able to swim laps for exercise but I belong on land.

  • jen December 28, 2011, 10:07 pm

    i can do free, breast and back. breast stroke is my favorite. learn it! very relaxing.

  • Rachelle December 29, 2011, 5:24 am

    I was a competitive swimmer in High School. My stroke was butterfly and I also did long distance freestyle swimming. My favorite event was the 200 butterfly and the 400 IM.

    For backstroke, as a Water Safety Instructor, I have my students put a plastic cup of water on their forehead or googles and have them try to keep it balanced/try not to spill the cup. This will keep their head straight and back. It will also help keep their body in a straight line.

    This is a fun drill and it is ok to spill the cup of water…your body is learning balance. 🙂

  • Chelsea @ One Healthy Munchkin December 29, 2011, 7:45 am

    I like freestyle and breaststroke. I always end up running into buoys (or worse, other swimmers!) when doing the backstroke too. 😛

  • Rachel December 29, 2011, 11:23 am

    My parents both had near-drowning experiences in their childhoods, so it was very important to them that I learn how to swim at an early age. My mom took me to “mommy and me” swim lessons when I was a baby, just to get me comfortable in the water. I continued with swim lessons and eventually joined a swim team. Now swimming is my favorite way to exercise and clear my head (I do freestyle, backstroke, breaststroke and butterfly – and sidestroke and elementary backstroke to cool down).

  • PressureCookerDiaries December 29, 2011, 11:49 am

    Freestyle is the most common, but I like breast stroke the best. It can still be fast and hard when you do it right.

    As for staying in line when doing backstroke – pick something you can see the entire way, like a pipe on the ceiling or a tree top that stands out, and focus on it. Even when you get father away keep on the same point. That helps me stay in line. It does take some practice though.

  • Amy December 29, 2011, 12:17 pm

    Hi Caitlin. I have been swimming on a competitive team for about 7 years and I currently also swim for my high school team. I specialize in the breastroke and butterfly. I’m not that great at freestyle or backstroke, but it seems to me that your right arm might be going too much over to your left side. Try to imagine an invisible string coming out from your head, down the middle of your body so that it splits it into two equal halves. You want to try to make sure that when you stroke (either freestyle or backstroke), your arm does not extend past its side of that line. This could make you go from side to side and decrease the efficiency of your stroke and also tangle you up in lane lines. I think you should try to follow something on the ceiling to make sure you’re not moving back and forth as well. I hope that helped and sorry if it was a little bit confusing! 🙂

  • Lisa December 29, 2011, 2:19 pm

    That’s funny! I guess it makes sense to have just a few that you know how to do. I can do all of the strokes except butterfly. Never learned how to do that one and I wish I knew how. It’s impressive.

    I do variations of different routines when I swim 2x a week. I do lots of freestyle, freestyle with no kicking, back stroke and breast stroke. Those are my favorites.

  • Lexi @ A Spoonful of Sunshine December 29, 2011, 6:56 pm

    I’ve been in a serious lunch rut lately, so this looks like a perfect solution 🙂

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