Newbie Looking for Advice

Hello all!  My name is Mike and I am going to be competing in my first sprint triathlon this June.  I am 35 and am in good shape for my age.  I am really interested in coming up with a 20 week swim focused plan like those that are available to bronze members but want to get specific workouts and those are not available even after I upgraded to a silver membership.  Bottom line is I have no clue about specific workouts geared towards the swim or bike. 

I really like the details that are provided with the 12 week sprint program but I need something that covers 8 weeks until then.  Does anyone have any specific 8 week sprint conditioning workouts that may be swim focused?  The 8 week winter maintenance program is pretty intensive like 45 minutes swimming the first day!  I am looking for more of a sprint level than olympic.

I probably should mention that I am doing this not really for competitive purposes but more for my health and personal goals in life.  Any help would be greatly appreciated!

Thanks,

Mike