[1] 600m straight in 10:06 (1:41/100m) followed by 6x100m on 10 sec. rest all faster than 1:41 (from 1:35 for th first 100m to 1:40 for the last three 100m)
[2] 400m straight in 6:44 (1:41/100m, again) followed by 4x100m on 10 sec. rest all faster than 1:41 (again, from 1:35 to 1:40)
[3] 200m in 3:13 (1:37/100m) followed by 2x100m on 10 sec. rest in 1:35 and 1:36.
I felt pretty good, though my shoulders were a bit tight or sore (and likely both) from riding in the aero position a lot.
As a former tennis player, I always played well after watching tennis on TV. Applying that idea to swimming, I've decided to watch videos like this before each swim to get a picture of good technique in my head:
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