Lots to comment on so I'll try to tackle this...

- work on getting to the appropriate distance for each of the disciplines and then you can worry about speed

- focus on freestyle swimming, work towards 1.2 miles in pieces with small rests in between until you get to the point where you can swim 1.2 without a break.

- mix up the cycling, a high cadence day, rolling hills, climbing, intervals, long ride day

- run often but not necessarily far, again, mix it up, bike-run combo ("brick training"), intervals, hills, long run day

- rock climbing is good for core strength (man I miss climbing), core 4-5 times a week... swiss ball, situps, pushups, weights 2-3 times a week, again, mix up the weights, I'm personally not a fan of lifting heavy, just light weight with high reps

You said: "I never go for speed". The question is HOW would you go for speed? It's a rhetorical question because the answer is you can only go as fast as you can. So you try to increase your speed. Mixing up your cycling will build on different areas. You need faster cadence, muscle, aerobic capability - so we build on that. High cadence drills, high cadence rides, rolling hills, hill climbing days, intervals... mixing it up. For example, a three hour bike ride with a climb in the middle which lasts for 20 minutes. A two hour bike ride, flat, fast, high cadence. A 4 or 5 or 6 hour ride in mixed terrain, broken in half, negative split the second loop. Take that long day and throw a 30-60 minute run after it.

Assuming you're using periodization, in your third week, throw in a 40K TT. Make sure everything is as close as possible to the previous TT. Bike, clothing, route, nutrition level, hydration, food intake, time of day, etc. If you can get it as close as possible, you can then use that as your marker as to whether you're making progress.

You'll get many opinions on swimming so listen to the person who makes the most sense to you. My opinion is: freestyle until you complete 1.2 miles at whatever pace without stopping. Then you can work on technique. I think this will work itself out while you're trying to get the distance. I'm not a big kicker so you're asking the wrong person.

Once you get your distance down, you can start drilling. Here's one of many...

- Warmup with 300 free, 300 pull buoy
- 4 x 50 at race pace with 10 seconds rest
- 4 x 100 at race pace with 20 seconds rest
- 4 x 200 at race pace with 30 seconds rest
- 500 with pull buoy easy pace
- 4 x 150 FAST with 10 seconds rest
- 4 x 100 FAST with 20 seconds rest
- 4 x 150 FAST with 30 seconds rest

Let me guess. You like fast cars and fast women. That's why the guys in your tri club call you the cruiser.

I honestly don't even know what a scissor kick is, but I strongly recommend learning how to do freestyle properly. If nothing else, you are likely to kick someone else in the face during a race if you do strange large leg movements. Learn how to do proper breathing and sighting technique with a small flutter kick. I know its hard to break bad habits, but no time like the present to get started. I come from a high school swimming background, so I do kind of know what I'm talking about, but there are others around that are much much better swimmers than me. When you are are working on proper freestyle breathing, learn to do it comfortably on both sides. You will probably like one side better, but there are some significant benefits to bilateral breathing including a more balanced stroke and simply ability to breathe on the other side during a race if there are waves from that direction or the sun in your eyes
Some common breathing mistakes:
1. crossing over with the opposite arm
2. breathing too late (your face should be back in the water by the time your hand crosses your ear)
3. breathing both in and out above water (you should blow out under water - trying to breathe both in and out above water leads to #2)

As far as motivation and planning - why don't you take a look at some of the training plans on this site. You don't necessarily have to follow them exactly, or even rigidly follow a modified version, but look them over to get a general idea of what some coach recommends doing a certain number of weeks out from your race. For some people, totally rigid training plans work best. Others go by loosely periodizing the season, planning a few key workouts and doing the rest by feel.

I'm running an 8k in 4 weeks and I will be doing the running leg of a sprint triathlon in the beginning of June. I have no workout plan set up! All I have been doing is running 15 min. on the tredmill every other morning! And yesterday I did the longest run of my life...6.8 miles! So I was looking to see if anyone had any good workouts for me!