I recently brought a triathlon magazine that had a sprint training plan in the back, might pay to have a look at your local store and flick thru the pages and see if you can find one, I have a look tonight and post something up it was pretty basic.
I also have a book thats for training for multisports events it has a few detailed 12 week training plans in it and lots of information about training zones, more complicated. It will be the basis of the program I will be following for the 12 weeks leading into my adventure race (swim, paddle, run, MTB, run) that I am doing in November.
If you are really keen you can get professional plans (ben greenfield) made up for you based on current fitness and goals. Theres also a wealth of knowledge and info on dedicated tri forums. I am keen just to finish so happy to plug along with my own plans based on books and mags.
"Times fun when you are having Flies" Kermit the frog