From your OP it appears that adding a morning running session is not realistic for you, at least on school days. So you need to focus on the other end of the training equation: recovery.
--Avoid caffeine (coffee/tea/colas), except maybe a couple hours before a race (definitely none on non-racing days).
--The last hour before you go to bed, get away from all screens (computer/TV/movie).
--Go to bed and wake up at about the same time each night, weekends included. This is key.
If you're going to try to do extra work, it looks like it'll have to be in the context of your team practices and your "days off" (some days on the weekend, presumably).
--Do NOT try to pile in extra running (of any variety) unless you are able to run without a limp. Instead, consider alternate-aerobic work (bike, swimming, water running, elliptical, etc.).
--If you can running evenly (not limping) and want to get some extra running in at daily practices, start by doing what comes *easily* and gradually build. For instance, you might do 10-20 x 100-200m after practice--NOT AS SPRINTS, but just as medium-speed running with pauses. (The break between repetitions is not to pay off an oxygen debt, but to *prevent* fatigue.) As the weeks go by you could extend the distance (or time) of the running segments *gradually*, but still retain the breaks to prevent fatigue. You could certainly get another 10mi or so of weekly mileage this way.
--On days off (days with no scheduled practice/race), you could go for a run. But AVOID JOGGING--instead, continue with mixing walking and medium-speed running, so you can get a decent (not huge) total mileage for the day.
Or, since your focus in this session is aerobic development anyway, you could substitute other aerobic exercise or do some running AND some alternate-aerobic work. (Finishing a session with some time in the pool feels great and speeds recovery.)
Main thing: accept your current situation and work *gradually* to improve it. Don't try to get back to where you were last year, in just a week or two! That's not enough time to make up for a lost summer, but it's *plenty* of time to get hurt or sick.