I've had the analysis done and some points were picked up on both my swim technique and position on the bike, nothing major just little tweaks.
My swim showed a few position problems with my right arm which has been fairly straight forward to rectify but I do need to concentrate. I know from experience that as long as I concentrate it will become almost natural over the next 6 weeks of swimming 3 times a week. I have definitely noticed a difference in my speed and it feels good.

For the bike we found my seat was just a little too high which surprised me as I didn't seem to have any problems. My efficiency was around 60% but with the seat lowered about a cm and a little concentration I got it up above 70% :o)
I've been out on the bike and it feels good although a few muscles that probably weren't working very hard now seem to complain a little. I did 25 miles on Saturday concentrating on technique then 60 miles with the cycling club on the Sunday and it certainly didn't feel any worse. I could think about my pedalling all the way so took this as a good sign that I wasn't working harder than normal and if anything it felt easier. I did get some cramp in the last 2 miles in that muscle just above the knee and only on my left leg, its never complained before. I find floating over the pedals works wonders and will be working on that a lot over the next few months.

A 2k swim yesterday and a 45 min spin session in the evening, my legs were a little heavy but ok. Today is a 01:10 bike, 4 x 8:00 @ 75% with 2:00 recovery @ 60%  in the middle then a short tempo run of 25 mins later.

The rest of the week includes:

Wed   00:55 Bike
Thurs  00:45 Swim/00:35 min Run (with intervals)
Fri      01:00 Swim
Sat     01:45 Bike/00:25 Run
Sun    00:55 Run/00:40 Bike