Weight Lifting Ideas

My exercise routine has been swimming and skiing for years now, not weights. I swore off the gym after college, as I played football and lifted 1.5-2 hours at a time building bulk. Over the years I did push-ups and tried to get back into the gym, but it seems like every time I get near the gym I start to put on bulk. The other day at Masters practice, we did 100 push-ups via sprint sets (25 sprint, 10 push-ups, 25 sprint - repeat. Then situps - repeat). I am SORE. Since I am sore now, I figure I might as well get back into the gym. The soreness factor has been a deterrent. My goal is to do light weight, higher reps. I want to stay fit, so when I am tasked with doing push-ups during a swim workout, the soreness is not debilitating afterwards. I do NOT want to add weight or bulk up, but stay lean, stay fit and limber, and ultimately avoid injuries in my daily life. These are the exercises I remember. I am not planning on doing all of them on any given day. I plan on picking any of them as an option for legs, back, chest, etc, when I do. For swimming, am I missing any? Are there any on this list that I should NOT be doing? Legs · Lunges – single leg · Squats · Cleans · Roman dead lifts · Dead lifts · Leg curls · Leg extensions · Box jumps · Rope skipping Back · Lat pull downs – behind neck and infront of chest · Pull-ups – if I can do them · Upright rows · Single arm rows · Roman chair Chest · Dumbbell bench · Dumbbell incline · Push-ups · No strait-bar bench · Chest flies Shoulders · Dumbbell military press · No strait-bar military press · Dumbbell flies Arms · Triceps pull-downs – vary handgrip · Dips · Triceps extensions · Curls – various · Wrist roll-ups – for tennis elbow Stretching · Abs · Hips · Back Thanks for your help. Alex