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@danb
This guys videos are pretty clear and well explained imo:
Swings:
https://www.youtube.com/watch?v=uMqcv_O7ppI
Get ups:
https://www.youtube.com/watch?v=WaR73EfaM4k
https://www.youtube.com/watch?v=D6HXtrq2woY
The get ups take a little while to get the hang of, but once you do its pretty straightforward