As to the specific free days in Kyoto, Osaka, and Tokyo. I’ll run through some possible suggestions, but a lot depends on your preferences. Both Osaka and Kyoto have distinctive food cultures that you should make an effort to sample.
Osaka: I didn’t really spend too much time in Osaka beyond wha’s on your itinerary, although I did go there a few times for concerts. I went to the aquarium, but I really don’t think that would be worth your time. Other than Dotonbori at night, or a Hanshin Tigers baseball game, I don’t have much to recommend.
Kyoto: In Central Kyoto, I’d suggest Nishiki Market, which has a lot of traditional Japanese food sellers that have samples if you’re feeling adventurous. You can stroll from there to the traditional areas of Pontocho and Shirakawa, where you might catch sight of a geisha or maiko if your timing is right.
For longer walks, you can either do the east side (Higashiyama) or the west side (Arashiyama). The Higashiyama walk is centered along the Philosopher’s Path (Testugaku no Michi), which is a pedestrian path along both sides of a tree-lined canal. It runs roughly from the Nanzenji Temple complex to Kinkakuji (Temple of the Silver Pavilion), with several other temples, shops and small museums on the way. You can extend the walk to the south from Nanzenjio the area of Khiyomizudera, perhaps the most memorable of the temples not on your tour. The Arashiyama walk goes across historic Togetsukyo Bridge and then to Tenryuji Temple and Arashyama Bamboo Forest. There are more options depending which way you want to go and what you want to see.
Tokyo: Pick a neighborhood or a string of neighborhoods, and have a good walking map or street map. A lot depends on which Tokyo you want to see. The modern, youth-oriented entertainment districts are Shibuya and Shinjuku, plus Haraujuku for outre youth fashion and Shimo-kitazawa for vintage goods, indie music clubs and so on. Odaiba is the ultra-modern reclaimed island out in Tokyo Bay that is mostly an entertainment district and noted for over-the-top post-modern architecture.
Akihabara/Kanda/Jimbocho: Akihabara is the well-known discount electronics district which is also a main hub for gaming and anime otakus. Kanda and Jimobcho have a long array of used bookstores and one section of Kanda has some of the oldest restaurants in Tokyo.
Yanaka/Nezu/Sendagi: Perhaps the neighborhoods where you can see the most of old Tokyo, especially if you stick to the back streets.
Tsukuji Fish Market: Even if you can’t get there at the crack of dawn to see the busy wholesale fish market, the Outer Market is still worth seeing. From there you can walk to either Ginza, or see what’s left of the old island neighborhood of Tsukishima, or visit Hamarikyu Gardens (from where you can catch a riverboat to Asakusa.
Askausa/Kappabashi: Your are already going to Asakusa to go to Sensoji Temple, but will probably take the main path from to the temple, which is mostly lined with booths selling tourist tat. The Asakusa neighborhood was the heart of the Edo period Yoshiwara pleasure quarter and then the heart of Tokyo’s shitamachi (low city), and you can find some of that wandering around the back areas. Kappabashi-doori is the heart of Tokyo’s restaurant and kitchen supply business, where you can buy anything from plastic display sushi to high-end cutlery.
Ryogoku/Asakusabashi: Ryogoku is sumo town. The sumo stadium is there, as are a lot of sumo stables, where the wrestlers live and train (although they’re not open to the general public). If you want to try eating like a sumo, there are chanko-nabe restaurants in the area. The very impressive Edo-Tokyo Museum, which is an indoor reconstruction of an Edo neighborhood, is next door. There are parks and gardens around with some other interesting-sounding museums (Sword Museum, Hokusai Museum, Kanto Earthquake Museum). Across the river is Asakusabashi, home of traditional Japanese doll shops, fabric crafting supplies, and handicraft studios.