I have two types of days. 1) Days I know I am not going to get much done. 2) Days that I use the Pomodoro Technique. With type 1), I can expect to get 2 - 3 hours of real work done. With type 2) I get at least 6 hours. I usually know first thing in the morning which type of day I am having. I have modified the Pomodoro Technique so I will stick with it, and I am not as rigid as the documentation seems to want me to be.

On productive days I have a pretty strict schedule as follows:

8:30 - 9:00 check email, check rss feeds, and b.s. with coworkers
9:00 - 9:30 scrum meeting, b.s. with coworkers, and fill in today's todo list
9:30 - 11:30 first Pomodoro with 5 minute breaks every 25 minutes
11:30 - 12:30 lunch
12:30 - 2:30 second Pomodoro with 5 minute breaks every 25 minutes
2:30 - 3:00 break
3:00 - 5:00 third Pomodoro with 5 minute breaks every 25 minutes

I have found this to work wonderfully on productive days, but I can't do it every single day or I burn myself out. I try to follow it 3 out of 5 days.