Sprint in 4 wks, just did super sprint... help need build

Hi..just completed a super sprint and now am looking at doing a sprint in August. I've been loosely following the plans offered here on line but want to know if I use the balanced 16 wk 2 times a wk one and jump in at 3 months is that a good idea?
Im weaker in the swim and running but don't have tons of time for training. Also, I prefer to work out ams monday thru friday and leave long training for Sundays. I like weight training too but may have to dodge that (take a class 2x a week for an hour each).

up til now:
Been biking on monday, tues, thurs - 40-45 mins
swim tues and thurs evening - 25 mins each
run wed and friday am for 30 mins
weight class wed and friday am.

I have not really done any long rides on sunday and like working out at least 5-6 days a week. my husband works saturdays so that is my rest day and I have a 3 year old so difficult to make evening workouts at times. prefer 5 am workouts on my time.

any suggestions?