Hi C5, I survived, thanks for asking!
The rain was torrential for most of thebike which made things tricky and really cold - I didn't help my cause by forgetting to put on a jacket to start the bike, so nearly bailed and had to detour back into transition after one v cold lap, to put on two more layers!
I still love this event, despite having been 20 mins slower than last year and spending most of the race just wanting it to be over.
Swim - do as much as you need to feel confident and strong in chop and swell. Could be very little if you're already a confident swimmer, or quite a bit if not.
Bike - same thing in a way. Do lots of hills in training until you feel at an advantage on a hilly course.
Run - no need to go mad. By the time you get to the run on race day it's uncharted waters. Better to get to the start uninjured than to make the whole thing impossible/miserable by having done too many long runs in training.
I agree with decadave on all points except Winging it - Wales doesn't take too kindly to that approach!