I did the Muskoka Long Course (2K,55K, 15K) race yesterday, it was my second triathlon this year, after Milton sprint, and had done two sprint tris last year with no training. My goal is a half Ironman at the end of July (newfoundland). So here is how I did:
Swim: 45 minutes 
I was hoping to do a 40min, as I swim pretty comfortably with the pace of 2min/100yards at the pool, well I guess I know were I am standing now. I was glad that I was fresh and not tired at the end of the swim but seeing my bike standing almost alone on the bike rack at the transition was depressing.
Bike: 1:34, it was a challenging bike course and on some of those hills I was out of the saddle on the easiest gear of my bike, In general I tried to pace myself and hold back for the run although at some points I am sure I was working as hard as I could.
Run: 1:12, this was also a bit disappointing as my half marathon race pas is 4:29 and although I knew I could have run faster I was mentally shattered to do so.
My goal race is a half ironman end of July, so what is my best bet ? I was thinking to swim as much as I can, everyday maybe, and putting the bike and run in maintenance mode (1 long run, 1 brick, 1 intensity or group ride, 1 tempo run, 1 hill run, 1 hill ride). The swim is a mental challenge for me, although I have put some reasonable pool time down (3xweek at least) I haven’t pushed myself in the swim at all and I always swam relaxed and easy (well TI told me to do so…),it doesn’t seem I got better at all. A couple of swim coaches have looked at my stroke and I have done a video stroke (underwater and out of water) analysis too, although they gave me corrective tips, they both mentioned that I dont look too bad in general and correcting these tips wouldn’t necessarily make me much faster.
Any advice is appreciated.