where to go from here

I completed my first triathlon last fall (novice distance of a sprint 200y/13m/2m) and I weighed 210 lbs. It was hard to haul that weight around and hope for anything spectacular. So I vowed that if I were to complete any this year it would be at a more reasonable weight. So 11 weeks ago I started adding managed nutrition to my workouts. Amazing what happens when you eat right. I have dropped from 212 and 18.5% fat to 192 and 15%. I would like to drop to somewhere around 185, but need to start gearing my training toward putting together a decent triathlon. I workout 6 days a week, twice on some days, in a variety of ways. I run 4 or 5 times, swim twice, bike or spin 2 or 3 tiimes, lift weight a couple of times, do pilates, and tae kwon do, but don't really have a workout that is geared specifically for tri participation. Would like some ideas from the seasoned veteran on where to go now. My running is one of two: run for fat burn at 60-70% of max hr or run as hard as my joints, muscles and lungs can handle which is usually around 7.5 to 8 min/m. I swim laps in a pool, no intervals or anything, just swim a mile usually around 30 minutes, or 1:35 to 1:50 per 100. Biking is less structured I either just go out for a ride or on a stationary or spin cycle I keep my heart rate at 70 to 85% for 30 to 45 min. Any best way to put these workouts together? or maybe these aren't right. I don't have any gadgets or fancy equipment except I just purchased a hrm because I read that it isn't too good to workout too often above 85 to 90 %, and at age 43, that isn't too awfully high. I am enjoying reading these inputs, but still mostly trying to figure out how it all works.