Technique is key and should be the main focus for each of your sessions, particularly swim & run.

Swimming- focus on high elbow (in relation to your hand), shoulder in, head looking down, push at the back, hip/shoulder rotation & arm sequence as glide, breathe & pull.

Bike- compact position, no upper body or hip movement or rotation, heel down to activate glutes.

Run- tall, with lean forward from feet (not hips), relaxed shoulders, arm movement from collarbone to ribs, look 5m ahead, strike the ground mid foot.

In all three sports you want to avoid twisting and unnecessary rotation. To prevent this, engage your core muscles around your abdomen, back & hips. This will maintain better posture incl. hip & shoulder position and improve your efficiency.