WEST ELLICOTT — Southwestern/Jamestown won all but one event en route to downing Chautauqua Lake/Westfield129-33 in a Chautauqua-Cattaraugus Athletic Association swim meet Thursday. Annalisa Krug and ...

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Start with light stretching and squats, maybe 10 to 15 repetitions a day, if you can; then gradually increase that number.

Bookends to a 20-minute drum solo.