Laser Hair Removal for Swimmers: Say Goodbye to Shaving Before Every Swim.

published on 05 June 2024

Introduction

Swimmers often face the constant hassle of shaving their unwanted body hair before every swim session. Not only is this time-consuming, but it can also lead to skin irritation and discomfort. However, there is a solution that can save swimmers from this tedious routine - laser hair removal. Laser hair removal offers a convenient and effective way to get rid of unwanted body hair permanently. In this article, we will explore the benefits of laser hair removal for swimmers and provide valuable information on how to prepare for the treatment, what to expect during the process, and how to take care of your skin afterwards. So dive in and discover how laser hair removal can revolutionize your swimming experience!

Benefits of Laser Hair Removal

Laser hair removal offers numerous benefits for swimmers:

Permanent Hair Reduction: Unlike shaving or waxing, which only provide temporary results, laser hair removal offers long-lasting or even permanent reduction in hair growth.

Time-Saving: With laser hair removal, swimmers no longer need to spend time shaving before every swim session. This means more time in the water and less time in front of the mirror.

Smooth Skin: Laser hair removal leaves your skin feeling smooth and free from stubble or razor bumps.

Reduced Skin Irritation: Shaving can cause skin irritation, especially when done frequently. Laser hair removal eliminates the need for daily shaving, reducing the risk of skin irritation.

Precision: Laser technology allows for precise targeting of specific areas, ensuring that only unwanted hair is affected while leaving the surrounding skin undamaged.

Versatility: Laser hair removal can be performed on various body parts, including legs, underarms, bikini area, back, chest, and arms.

Improved Performance: Without the drag of body hair, swimmers may experience improved performance and increased speed in the water.

Is Laser Hair Removal Permanent?

Laser hair removal offers long-lasting or even permanent reduction in hair growth. However, it's important to note that individual results may vary. Some people may require multiple sessions to achieve the desired level of hair reduction, while others may experience more significant and lasting results after just a few treatments. Additionally, hormonal changes or certain medical conditions can sometimes cause new hair growth in previously treated areas. Overall, laser hair removal provides a highly effective and long-lasting solution for reducing unwanted body hair.

Laser Hair Removal vs. Waxing

While both laser hair removal and waxing offer methods of hair removal, there are key differences between the two:

Pain: Waxing can be painful, especially for those with sensitive skin. On the other hand, laser hair removal is often described as a sensation similar to a rubber band snapping against the skin.

Regrowth: With waxing, hair regrowth occurs within a few weeks as the new hairs grow back from the follicles. Laser hair removal targets the hair follicles themselves, resulting in slower regrowth and potentially permanent reduction in hair growth.

Ingrown Hairs: Waxing can sometimes lead to ingrown hairs, which can be painful and unsightly. Laser hair removal reduces the likelihood of ingrown hairs by targeting the follicles and preventing future growth.

Convenience: Waxing requires regular salon visits and appointments, while laser hair removal offers a more convenient option with long-lasting results.

In summary, while waxing provides temporary results and requires ongoing maintenance, laser hair removal offers a more permanent solution with less discomfort and inconvenience.

How Painful is Laser Hair Removal?

One of the most common concerns about laser hair removal is the level of pain associated with the treatment. While everyone's pain tolerance varies, most people describe the sensation as mild discomfort or a slight snapping feeling on the skin. The pain level can also depend on the area being treated, with more sensitive areas such as the bikini line or underarms potentially causing slightly more discomfort.

To minimize any potential discomfort during laser hair removal, clinics often use cooling devices or apply numbing creams to the treatment area. These measures help to alleviate any sensations of heat or discomfort during the procedure. It's important to communicate with your technician about any concerns or discomfort you may experience during the treatment, as they can adjust settings or provide additional measures to ensure your comfort.

Laser Hair Removal for All Skin Types

Laser hair removal can be performed on various skin types, including fair, olive, and dark skin tones. However, it's important to note that certain laser systems may be more effective on specific skin types and hair colors. For example, individuals with lighter skin and darker hair tend to see the best results with laser hair removal. However, advancements in laser technology have made it possible to effectively treat darker skin tones as well.

It's crucial to consult with a qualified and experienced technician who can assess your specific skin type and recommend the most suitable laser system for your needs. This ensures optimal results while minimizing the risk of side effects such as burns or hyperpigmentation.

Preparing for Laser Hair Removal

Preparing for laser hair removal is essential to achieve the best possible results and minimize any potential complications. Here are some tips to help you prepare:

Shave Before Treatment: It's important to shave the treatment area a day or two before your scheduled appointment. This ensures that the laser targets the hair follicles beneath the skin rather than burning surface hairs.

Avoid Sun Exposure: Avoid direct sun exposure and tanning beds for at least four weeks before treatment. Sunburned or tanned skin can increase the risk of side effects such as burns or hyperpigmentation.

Avoid Hair Removal Methods: Avoid plucking, waxing, or using hair removal creams in the weeks leading up to your laser hair removal session. These methods remove the hair follicles, which are the target of laser treatment.

Moisturize and Hydrate: Keep your skin well-moisturized and hydrated in the days leading up to your appointment. This helps to ensure that your skin is in optimal condition for the treatment.

Avoid Chemical Exfoliants: Refrain from using chemical exfoliants such as alpha hydroxy acids or retinoids on the treatment area for at least a week before your session. These products can make your skin more sensitive and increase the risk of side effects.

By following these guidelines, you can maximize the effectiveness of laser hair removal and minimize any potential complications.

Aftercare Tips for Laser Hair Removal

After undergoing laser hair removal, it's important to follow proper aftercare instructions to ensure optimal healing and results. Here are some essential aftercare tips:

Avoid Sun Exposure: Protect the treated area from direct sun exposure for at least four weeks after treatment. Use sunscreen with a high SPF and wear protective clothing when outdoors.

Avoid Hot Baths or Showers: Hot water can irritate treated skin and potentially cause blisters or burns. Stick to lukewarm showers or baths until your skin has fully healed.

Moisturize Regularly: Keep your skin well-moisturized with a gentle, fragrance-free moisturizer to promote healing and prevent dryness or irritation.

Avoid Scrubbing or Exfoliating: Refrain from scrubbing or exfoliating the treated area for at least a week after treatment. This allows your skin time to heal without any additional irritation.

Avoid Tight Clothing: Avoid wearing tight clothing that may rub against the treated area, as this can cause friction and potentially irritate the skin.

Follow Post-Treatment Guidelines: Your technician will provide you with specific post-treatment guidelines tailored to your needs. Be sure to follow these instructions carefully for optimal results.

By following these aftercare tips, you can help ensure a smooth recovery and enjoy the best possible results from your laser hair removal treatment.

Cost of Laser Hair Removal

The cost of laser hair removal can vary depending on various factors, including the size of the treatment area, the number of sessions required, and the location of the clinic. Generally, larger treatment areas such as the legs or back will cost more than smaller areas like the underarms or bikini line.

On average, laser hair removal can range from $200 to $500 per session. However, most people require multiple sessions to achieve optimal results, typically between six to eight treatments. This means that the total cost can add up over time.

It's important to consult with different clinics and compare prices before committing to a specific provider. However, it's equally essential to prioritize quality and expertise when choosing a clinic for laser hair removal. Cheaper options may not always offer the same level of experience or use high-quality equipment, which can affect both safety and effectiveness.

Remember that laser hair removal is an investment in long-term convenience and confidence. While the upfront costs may seem significant, many individuals find that the benefits far outweigh the financial commitment in the long run.

Choosing the Right Clinic

Choosing the right clinic for your laser hair removal treatment is crucial for achieving safe and effective results. Here are some key factors to consider when selecting a clinic:

Certifications and Qualifications: Ensure that the clinic has qualified technicians who have undergone proper training in laser hair removal procedures. Look for certifications or memberships in reputable professional organizations.

Experience: Inquire about how long the clinic has been performing laser hair removal treatments. A clinic with extensive experience is more likely to have the knowledge and expertise needed to deliver satisfactory results.

Technology and Equipment: Find out what type of laser technology the clinic uses. Look for clinics that invest in high-quality, state-of-the-art equipment for optimal safety and effectiveness.

Reviews and Testimonials: Read reviews and testimonials from previous clients to get an idea of their experiences and satisfaction with the clinic's services.

Consultation: Schedule a consultation with the clinic before committing to any treatments. This allows you to ask questions, discuss your concerns, and assess the overall professionalism and comfort level of the facility.

Remember, choosing a reputable clinic is essential for ensuring your safety and achieving the best possible results from your laser hair removal treatment.

Laser Hair Removal Myths Debunked

There are several myths and misconceptions surrounding laser hair removal. Let's debunk some of the most common ones:

Myth: Laser hair removal is painful. While laser hair removal may cause some discomfort, it is generally well-tolerated by most individuals. Technological advancements have made the process more comfortable than ever before.

Myth: Laser hair removal is only for women. Laser hair removal is suitable for both men and women who want to reduce unwanted body hair.

Myth: Laser hair removal is not permanent. Laser hair removal can provide long-lasting or even permanent reduction in hair growth, although individual results may vary.

Myth: Laser hair removal causes burns or scars. When performed by a qualified technician using appropriate settings, laser hair removal is a safe procedure with minimal risk of burns or scarring.

Myth: Laser hair removal does not work on dark skin tones or light-colored hair. While it's true that certain laser systems may be less effective on specific skin and hair types, advancements in technology have made laser hair removal suitable for a wide range of skin tones and hair colors.

By dispelling these myths, you can make an informed decision about laser hair removal and understand its true potential for achieving smooth, hair-free skin.

Laser Hair Removal: What to Expect

Before undergoing laser hair removal, it's important to know what to expect during the treatment process. Here's a step-by-step guide:

Consultation: Your first appointment will likely be a consultation with a qualified technician. This is an opportunity to discuss your goals, ask questions, and assess whether you are a suitable candidate for laser hair removal.

Preparation: Prior to the treatment, you will be instructed to shave the treatment area to ensure that the laser targets the hair follicles beneath the skin.

Protection: The technician will provide you with protective eyewear to shield your eyes from the laser light.

Application of Gel: A cooling gel may be applied to the treatment area to enhance comfort and protect the skin during the procedure.

Laser Pulses: The technician will use a handheld device that emits intense pulses of laser light onto the targeted area. The laser light is absorbed by the pigment in the hair follicles, damaging them and inhibiting future growth.

Sensation: You may feel a slight snapping or warm sensation on your skin as the laser pulses are delivered. This sensation is often well-tolerated by most individuals.

Duration: The duration of each session depends on various factors, including the size of the treatment area. Generally, smaller areas like the underarms or upper lip can be treated in just a few minutes, while larger areas like the legs or back may take longer.

Post-Treatment Care: After each session, your technician will provide you with specific post-treatment instructions to follow. These instructions may include avoiding sun exposure, refraining from certain skincare products, and moisturizing the treated area regularly.

By understanding what to expect during your laser hair removal treatment, you can approach the process with confidence and achieve optimal results.

Best Areas for Laser Hair Removal

Laser hair removal can be performed on various areas of the body. Here are some popular choices for both men and women:

Underarms: Removing underarm hair can help prevent odor and reduce sweat buildup.

Legs: Laser hair removal on the legs provides long-lasting smoothness, eliminating the need for regular shaving or waxing.

Bikini Area: Many individuals opt for laser hair removal in the bikini area to achieve a clean and comfortable look for swimsuits or underwear.

Back: Laser hair removal on the back is a common choice for men who want to get rid of unwanted hair in this area.

Chest: Like back hair removal, chest hair removal is popular among men who prefer a smooth and hair-free chest.

Face: For women, laser hair removal on the upper lip, chin, or sideburns can help achieve a flawless makeup application and eliminate the need for frequent facial hair removal methods.

These are just a few examples of areas where laser hair removal can provide long-lasting results. The specific areas you choose will depend on your individual needs and preferences.

Laser Hair Removal for Men

Laser hair removal is not only popular among women but also among men who want to achieve smooth and well-groomed skin. Here's why men choose laser hair removal:

Convenience: Laser hair removal eliminates the need for daily shaving or frequent trips to the barber for waxing or threading sessions.

Improved Athletic Performance: For athletes, especially swimmers, laser hair removal reduces drag in the water, potentially improving performance and speed.

Enhanced Aesthetics: Many men want a clean and well-groomed appearance, and laser hair removal can help achieve that by targeting areas such as the back, chest, or neck.

Reduced Skin Irritation: Shaving can cause skin irritation, razor bumps, and ingrown hairs. Laser hair removal eliminates these issues by targeting the hair follicles directly.

Time-Saving: With laser hair removal, men no longer need to spend time shaving or maintaining their facial or body hair regularly.

Laser hair removal offers men a convenient and effective solution for achieving smooth and well-groomed skin that lasts.

Laser Hair Removal for Women

Women have been enjoying the benefits of laser hair removal for many years. Here's why laser hair removal is especially popular among women:

Smooth Skin: Laser hair removal provides long-lasting smoothness without the need for frequent shaving or waxing.

Reduced Ingrown Hairs: Waxing or shaving can often lead to painful ingrown hairs. Laser hair removal reduces the risk of ingrown hairs by targeting the follicles directly.

Improved Confidence: Many women feel more confident with smooth, hair-free skin, especially during swimsuit season or special occasions.

Time-Saving: With laser hair removal, women no longer need to spend time on daily shaving or salon appointments for waxing or threading.

Versatility: Laser hair removal can be performed on various areas of the body, offering women flexibility in choosing which areas they want to target.

By opting for laser hair removal, women can enjoy long-lasting smoothness and freedom from constant grooming routines.

Safe Laser Hair Removal Practices

Safety should always be a top priority when undergoing any cosmetic procedure, including laser hair removal. Here are some safe practices to keep in mind:

Choose a Qualified Professional: Ensure that you choose a clinic with qualified technicians who have undergone proper training in laser hair removal procedures.

Skin Assessment: Before undergoing treatment, your technician should assess your skin type and evaluate any potential risks or contraindications.

Protective Eyewear: Always wear the protective eyewear provided during the treatment to shield your eyes from the laser light.

Patch Test: If you have sensitive skin or are prone to allergic reactions, ask your technician to perform a patch test on a small area of your skin before proceeding with the full treatment.

Follow Aftercare Instructions: Strictly adhere to the aftercare instructions provided by your technician to ensure proper healing and minimize the risk of complications.

By following these safe practices, you can minimize the risk of adverse effects and achieve optimal results from your laser hair removal treatment.

Home vs. Professional Laser Hair Removal

While there are home laser hair removal devices available on the market, it's important to understand the differences between home-based treatments and professional treatments:

Expertise: Professional laser hair removal technicians have extensive training and experience in performing safe and effective treatments. Home-based devices may not offer the same level of precision or expertise.

Technology: Professional clinics use advanced, medical-grade lasers that are more powerful and effective than home-based devices. This means that professional treatments can deliver better results in fewer sessions.

Safety: Professional clinics follow strict safety protocols and guidelines to ensure patient safety. Home-based devices may carry a higher risk of user error or inadequate safety measures.

Tailored Treatment Plans: Professional clinics can customize treatment plans based on individual needs and goals, ensuring optimal results. Home-based devices often provide a one-size-fits-all approach that may not be suitable for everyone.

While home-based laser hair removal devices may seem convenient, it's important to weigh the risks and benefits before making a decision. Professional treatments offer the Laser hair removal cost Amarillo expertise, safety, and effectiveness that home-based devices may lack.

Laser Hair Removal Side Effects

Like any cosmetic procedure, laser laser hair removal hair removal can have potential side effects. However, when performed by a qualified technician and with proper aftercare, these side effects are usually minimal and temporary. Here are some common side effects:

Redness and Swelling: Mild redness and swelling around the treatment area are common immediately after laser hair removal. These symptoms typically subside within a few hours or days.

Skin Sensitivity: Your skin may feel more sensitive than usual for a couple of days following the treatment. Avoid scratching or picking at the treated area to prevent further irritation.

Temporary Changes in Skin Color: In rare cases, laser hair removal can cause temporary lightening or darkening of the skin. This is usually temporary and resolves on its own within a few weeks or months.

Blistering or Crusting: In some cases, blisters or crusts may form on the treated area. Avoid picking at these formations, as they are part of the natural healing process and will resolve on their own.

Scarring: While extremely rare, scarring can occur in very rare cases. This is why it's important to choose a reputable clinic with experienced technicians who follow proper safety protocols.

It's crucial to discuss potential side effects with your technician during your consultation and follow all aftercare instructions provided to minimize any complications and ensure optimal healing.

How Many Sessions Are Needed?

The number of laser hair removal sessions required varies depending on various factors, including:

Hair Type: Coarse, dark hair typically responds better to laser hair removal than fine, light-colored hair.

Treatment Area: Different areas of the body may require varying numbers of sessions for optimal results.

Hair Growth Cycle: Hair grows in cycles, with some follicles in a resting phase while others are actively growing. Multiple sessions are needed to target all the hair follicles during their active growth phase.

On average, most people require between six to eight laser hair removal sessions to achieve optimal results. However, individual needs may vary. Your technician will assess your specific situation during the consultation and recommend a personalized treatment plan based on your goals and hair type.

The Science Behind Laser Hair Removal

Laser hair removal works by targeting the pigment (melanin) in the hair follicles. When the laser emits intense pulses of light, the melanin absorbs the energy, heating up and damaging the follicles. This process inhibits future hair growth and leads to long-lasting or permanent reduction in hair growth.

The key to successful laser hair removal is selectively targeting the melanin in the hair follicles while minimizing damage to surrounding skin cells. This is achieved through advanced laser technology that allows for precise control over the wavelength, pulse duration, and energy output.

Different types of lasers are used for different skin types and hair colors. Alexandrite lasers, diode lasers, and Nd:YAG lasers are commonly used in professional clinics to ensure optimal safety and effectiveness.

The science behind laser hair removal continues to evolve, with advancements in technology making treatments more efficient, comfortable, and suitable for a wider range of individuals.

Laser Hair Removal for Dark Skin

Laser hair removal has traditionally been less effective on dark skin tones due to higher levels of melanin present in both the skin and hair. However, advancements in laser technology now allow for safe and effective treatment on darker skin types.

Nd:YAG lasers are considered one of the safest options for treating dark skin tones. These lasers have longer wavelengths that can bypass the melanin in the skin surface and effectively target the pigment in the hair follicles. By doing so, they minimize any potential damage to the surrounding skin.

It's crucial to consult with a qualified technician who has experience in treating dark skin tones. They can assess your specific needs and recommend the most suitable laser system for your skin type, ensuring optimal safety and effectiveness.

Laser Hair Removal for Light Skin

Laser hair removal is highly effective on light skin tones, as the contrast between the light skin and dark hair makes it easier for the laser to target the pigment in the hair follicles. Alexandrite lasers and diode lasers are commonly used on light skin tones due to their ability to deliver precise energy to the hair follicles while minimizing damage to surrounding tissues.

It's important to note that while laser hair removal is generally safe for light skin, it's still essential to undergo treatment at a reputable clinic with experienced technicians. This ensures that the correct settings are used based on your individual needs, minimizing any potential complications.

Pain Management Tips

While laser hair removal is often described as tolerable or only mildly uncomfortable, there are several pain management tips you can try to make the process more comfortable:

Topical Anesthetics: Some clinics offer topical numbing creams or gels that can be applied before treatment to minimize any discomfort.

Cooling Devices: Many laser hair removal systems incorporate cooling devices that help alleviate any sensations of heat or discomfort during treatment.

Deep Breathing: Practicing deep breathing exercises during the treatment can help relax your body and distract from any discomfort you may feel.

Distraction Techniques: Listening to music, watching a show or movie, or engaging in conversation with your technician can help take your mind off any discomfort.

Communication: It's important to communicate with your technician throughout the treatment. Let them know if you're experiencing any pain or discomfort so they can adjust settings or provide additional measures to ensure your comfort.

Remember that everyone's pain tolerance varies, and what may be uncomfortable for one person may be tolerable for another. The pain during laser hair removal is typically brief and subsides quickly after each pulse of the laser.

Long-Term Results of Laser Hair Removal

Laser hair removal offers long-term or even permanent reduction in hair growth. While individual results may vary, many people experience significant and lasting results after completing a series of laser hair removal sessions.

After undergoing several treatments, you can expect:

Reduced Hair Growth: The treated area will have noticeably reduced hair growth, with finer and lighter hairs that are easier to manage.

Long-Lasting Smoothness: With regular treatments, you can enjoy long-lasting smoothness without the need for frequent shaving or waxing.

Minimal Maintenance: After achieving the desired level of hair reduction, occasional touch-up sessions may be required to maintain the results.

It's important to note that hormonal changes or certain medical conditions can sometimes cause new hair growth in previously treated areas. However, compared to the initial hair density and thickness, the regrowth is usually minimal and much easier to manage.

Laser Hair Removal and Sun Exposure

Before and after laser hair removal, it's crucial to protect your skin from direct sun exposure. Sunburned or tanned skin is more prone to complications such as burns or hyperpigmentation during laser treatment. Here are some tips for managing sun exposure:

Avoid Sun Exposure Before Treatment: Refrain from direct sun exposure or using tanning beds for at least four weeks before your scheduled laser hair removal session.

Wear Sunscreen: Apply sunscreen with a high SPF (at least 30) to any exposed areas when going outdoors, even on cloudy days.

Cover Up: Wear protective clothing such as hats, long sleeves, and sunglasses to shield your skin from harmful UV rays.

Avoid Tanning Products: Avoid using self-tanning products or spray tans in the weeks leading up to your laser hair removal session.

By following these precautions, you can minimize the risk of complications and ensure optimal results from your laser hair removal treatment.

Best Time for Laser Hair Removal

The best time for laser hair removal depends on various factors, including your skin type, hair color, and lifestyle. However, there are some general guidelines to consider:

Avoid Sun Exposure: It's important to avoid direct sun exposure for at least four weeks before and after laser hair removal sessions. This ensures that your skin is not sunburned or tanned, which can increase the risk of side effects.

Winter Months: Many individuals prefer undergoing laser hair removal during the winter months when their skin is less likely to be exposed to the sun. This allows for optimal healing and reduces the risk of complications.

Planning Ahead: If you have a specific event or occasion in mind, it's best to plan your laser hair removal treatments well in advance. Multiple sessions are usually required to achieve optimal results, so starting early ensures that you're hair-free by the time your special event arrives.

Consult with a qualified technician who can assess your individual needs and recommend the best timing for your laser hair removal treatments.

Laser Hair Removal for Sensitive Skin

Laser hair removal is generally safe for individuals with sensitive skin when performed by a qualified technician. However, it's important to take extra precautions and communicate any concerns or sensitivities with your technician before undergoing treatment. Here are some tips:

Patch Test: If you have sensitive skin or are prone to allergic reactions, ask your technician to perform a patch test on a small area of your skin before proceeding with the full treatment.

Cooling Devices: Many laser hair removal systems include built-in cooling devices that help alleviate any discomfort or sensitivity during treatment.

Topical Anesthetics: Some clinics offer topical numbing creams or gels that can be applied before treatment to minimize any discomfort or irritation.

Aftercare: Follow the recommended aftercare instructions provided by your technician to minimize any potential skin reactions and ensure proper healing.

By taking these precautions and communicating openly with your technician, you can undergo laser hair removal safely and comfortably, even if you have sensitive skin.

Laser Hair Removal FAQs

Q: Is laser hair removal safe? A: Laser hair removal is generally safe when performed by a qualified technician using appropriate settings. However, it's important to choose a reputable clinic and follow all safety guidelines and aftercare instructions.

Q: Does laser hair removal work on all hair colors? A: Laser hair removal is most effective on dark, coarse hair. Light-colored or fine hair may not respond as well to treatment.

Q: How long does each laser hair removal session take? A: The duration of each session depends on the size of the treatment area. Smaller areas like the upper lip or underarms can be treated in just a few minutes, while larger areas like the legs or back may take longer.

Q: Are there any side effects of laser hair removal? A: While rare, laser hair removal can have potential side effects such as redness, swelling, temporary changes in skin color, blistering, or crusting. These side effects are usually mild and resolve on their own within a few days or weeks.

Q: How many laser hair removal sessions are needed? A: On average, most people require between six to eight sessions for optimal results. However, individual needs may vary based on factors such as hair type and treatment area.

Q: Can laser hair removal be performed on all skin types? A: Laser hair removal can be performed on various skin types, including fair, olive, and dark skin tones. However, certain laser systems may be more effective on specific skin types and hair colors.

Conclusion

Laser hair removal offers swimmers a convenient and effective solution to say goodbye to the hassle of shaving before every swim session. With its long-lasting or even permanent reduction in hair growth, laser hair removal saves time, reduces skin irritation, and provides smooth, hair-free skin. By choosing a reputable clinic with qualified technicians and following proper aftercare instructions, swimmers can achieve optimal results and enjoy their swimming experience without the burden of constant grooming routines. So dive in and embrace the freedom that laser hair removal brings to your swimming routine!

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