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The answer is going to be pretty much the same for all three sports, in that you need to do a fitness/threshold test, and then use that to compute training paces. For swimming, I recommend the 3x300. Warm up completely, then you swim 3 different 300 meter swims, with :30 seconds rest in between. You want to try to keep them as close in time as possible, ...

I would consider your cycling and running to be completely inadequate as far as the amount of training, especially if you would like to be competitive in your age group. Your swimming is probably fine. My best recommendation would be to go to a site, such as trifuel or BeginnerTriathlete.com, and take a look at some of their free 16 or 20 week training ...

Given you're not trained in any of these parts and they are mostly endurance sports, I would first assess your endurance. Do each type of sport for 30 minutes and measure your distance. Don't do all three on one day, if you're untrained. Instead, take them a day apart or more if you feel sore. If you have access to a heart rate monitor, try keeping a steady ...

Let me preface by the fact I've never swam competitively, and it's been a while since I've swam routinely. I do train competitively, and I do eat before training. The two biggest risks with eating before training are: Muscle cramps--which in swimming is much more dangerous than with running or cycling, and more likely when the training is sustained such ...

In addition to JohnP's answer, consider doing Brick workouts, where you combine two of the disciplines in a single day. The Challenge of a triathlon isn't the distances, it is doing three different body motions back to back. So you need to teach your body to bike after the swim and run after the bike (assuming a traditional order, some races are run in ...

The differences in cardiovascular improvements between those three activities are going to be minimal in the overall scheme of things. Cardiovascular fitness is different than muscular, in that any stress that raises your heart rate, increases respiratory rate will have improvement effects for the CV system. What will have much more of an effect is the ...

While I can't suggest an optimum rotation angle for you without seeing you, I can suggest that it is hard to overdo it if you have good balance. For efficient distance swimming it is common to roll quite far and extend the shoulder forward, and many drills from Total Immersion encourage being completely on your side, such as kicking on your side and zipper ...

Keep it social with some competitive spirit thrown in. With a larger group of different paces, pick an out and back trail and pick a time (not distance) that everyone will turn around at, such as 25 minutes. All run at their own pace heading out for 25 minutes and all try to negative split back to the start, the faster group will run further and still get a ...