This is a 150 meter ins and outs drill 50-50-50 style, a sprint drill in track and field. The athlete should have a good acceleration the first 50 meters, a relaxed float the second 50 meters, and then quickens the tempo for a strong finish. The main point of this drill is for the athlete to overemphasize the relaxation in their upper body on the second 50 meters and then try to increase the tempo on the third 50 meters.

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