1 Practise transitions by combining short runs with short openwater swims. Do 20min blocks of 3-4 swims and runs. After each block take 5mins to recover and reflect on what worked/what didn’t.
2 In the swim you can use a pull buoy and paddles to counteract the drag from your trainers. In training, build up your paddle work then combine it with drag. Focus on efficiency and slowly build your shoulder muscles.
3 Experiment with kit. Look at race photos to see what others use and practise.
4 Train with your partner using a tether. (with a 3-5m elastic cord).
5 Do 1 x run session per week off road on steep gradients so your quads get used to the downhill pounding sensation.