Warm up either straight over to the park start or the Esplanade/Audubon/Seven Oaks loop.

Lap of 110 on/110 easy

Lap of 220/220 easy

Lap of 440 on/440 easy

water break

Lap of 440 on/440 easy

Lap of 220 on/220 easy’

Lap of 110 on/110 easy

Cool down.