If you open a new update set, you can go make a small change to each record that you want to capture, and it will capture the whole record. As long as the records aren't Data (users, groups, etc) making a small change (deactivate, then activate for example) will capture that record to your update set. Same thing with the Flows, just go and make a small change in the flow and save it, that will capture the whole thing into your update set.
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