I love running. So enjoyable to strip out of the suit and run naked and free for a bit, even if it is only for 20 minutes each day.
1.5 miles
15 pullups
15 "skiiers" (lunge from one leg to the other; be sure you are lunging as FAR AS YOU CAN; get some explosiveness in there)
15 2 frog hops forward 1 frog hop back (again, explosiveness)
1.5 miles home
Throw in 3 sets of:
10 weighted pullups (pinch a dumbbell between your feet; I'm going to go with 15-20 lbs. just to see how it feels)
20 weighted situps (put weight on your forehead and situp)
Rufio
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