Use the drill 6 kicks and change to work on your side to side body positioning for freestyle. Practice keeping a really straight and streamline body when kicking on each side and also during the transition. To improve on your triathlon swim you need to work on becoming more efficient in the water. This means reducing drag and optimizing arm propulsion. Easier said than done though right!? Many triathletes struggle to become more efficient and end up getting stuck at the same pace for a long time