Although there are clear, simple calculations for the best daily protein intake based on your activity level, there are few studies that investigate the benefits of evenly distributing protein intake over 3 daily meals. This study specifically identified that 24hour muscle protein synthesis was 25% greater when protein was more evenly distributed throughout the day and that this result was not altered after several days of this eating pattern.
The take-away from this study is to "hit" all your meals with a good amount of protein; if not, you will "miss" the overall health benefits of eating protein.
Here is a link to the study for more in-depth review: http://www.aasdn.org/wp-content/uploads/2014/02/Protein-Distribution-and-Timing-affects-MPS-2014.pdf
4 x 100yds. pull progress 1-4
2 x 150yds. swim, swimming the 100 at best time + 5sec. rest + 50yds. easy swim
3 x 100yds. pull strong
2 x 150yds. swim as above
* 10 x 50yds. kick challenge - choose an interval you can hold for all 10
2 x 100yds. pull easy
* 10 x 25yds. kick challenge - max effort kicks on easy interval
6 x 50yds. done 25heads up swim/25swim