http://www.5min.com/Video/How-to-Race-Faster-in-Triathlons-2-29683709
Watch this video to learn how to align yourself for the swim, techniques to use in the water (use your legs a bit more the last 2-300m to loosen them up for the bike), and getting prepped for T1.
Practice T1 and T2 so you have the routine down. Much easier to save a minute in transition and come out relaxed than it is to run or bike a minute faster.
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