Welcome Marca!
First please forgive me if this doesn't make sense.. I'm a bit ill at the moment so things are foggy..
My first piece of advice would be to get to the pool and start swimming. When I started I sort of knew how to swim freestyle, but had no formal training. I signed up for an adult swim lesson at the YMCA. I told the instructor straight off what I was doing so she geared my lessons towards that end. The hardest thing for me was getting what I call my "water lungs". I could run a marathon, ride my bike for hours, but I couldn't swim more than a length of the pool without stopping to catch my breath. But I kept at it and after about two weeks it just kind of came to me. I can't explain how? It just did. And once it did I could swim until my arms gave out. Strange but true..
As for my training schedule it started and has always been like this:
3 swims, 3 rides, 3 runs a week with at least one bike/run brick.
I usually do the brick on the weekend when i had more time. For a sprint I would do a 25-30 mile ride followed by a 6 mile run. That is overkill though for a sprint as that is more olympic distance. A sprint is generally a 12-15 mile ride and a 3 mile run. So don't fret if you don't go over distnace in training. It's more mental for me.
I am REALLY BAD about stretching, yoga, or strength training, but I do try to fit some yoga stretches in at night while I'm watching tv and relaxing. I also try to pull out the weights and do that while I'm watching the news and dinner is cooking- but that is multi tasking to the core! And usually, to be honest, I'm not that disciplined! So 3 of each sport plus a brick are the main workouts.
Also don't forget to watch your diet and be sure you are getting in enough nutrients. Alot of women triathletes find that they need to supplement magnesium, potassium, and iron. You may want to have your doctor do a blood work up just to make sure. I did and was amazed how low I was in certain key nutrients. Eat thy fruits, vegees, and lean protein and you should be fine. I also try to eat as much food in it's "whole, unaltered" state as possible.
Well, hope this helps. Good luck with your training and feel free to email me or PM me if you have any questions.
Denise