HELP!!! Triathlon in one month!!!

Ok, first don't panic. Congrats too, for deciding to do this... cool! Now - yes - there are a lot of plans for this type of thing, but unfortunately there aren't really any that are only 4 weeks. I'm certainly no expert, but I'd recommend getting six workouts per week (2 per discipline) until race time. for instance:

Monday - run
Tuesday - bike and swim
Wednesday - off
Thursday - swim
Friday - run
Saturday - bike
sunday - off

I'm assuming the swim is probably in a pool since its only 200 yards. If that is true, you'll be able to "hug the sides" if you get tired, but a month is plenty of time to be able to work up to that distance. Don't worry about your speed in the pool as much as you worry about your form. If you form is decent enough, the speed will start to follow. You may want to check out swim videos like total immersion. The bike is probably the easiest to get thru, you can coast.. even stop if you want/ need to. Just remember that the bulk of your race time will be spent there, so train accordingly. Run training is difficult for those who are just starting up. Be careful not to try to do too much at once - believe me, shin splints, achy muscles/knees, plantar fasciitis are all things that can drag you down.

Bottom line.. just put as much effort as you can in to your training until race time. Even a half hour spent on each per day will surprise you as to how ready you'll be by then.

good luck, You'll be fine - and you might consider posting this question in the "triathlon talk" section next time.