I found a good training program here: 18 Week Intermediate Sprint
I do need to bring some more structure to my training, rather than just general conditioning. My poor performance in the race is only my own fault, after all - but one of the scary things about this program is that it's 7 days a week! Not having a rest day seems pretty crazy to me. However, I'm going to go to it for a couple of weeks, and see how it feels. Having some very definite "quality" workouts will help, I'm sure. I'm a little concerned about what it says here about HRM training - if I paid attention to that, I would be running even slower - which just seems like a terrible idea! The point is to run faster, right?
Anyway - I'll give it a shot. I really want to run a race and not be embarassed at my results. I want to be proud of more than just finishing. That means that today is: Swim 1000yds AM, and Run 20 min. PM. (That's going to be hard to schedule...)