Given the volatility of the markets if a person were to do a roll over to an IRA it might be a good idea for at least the short term to open an FDIC insured bank IRA or some other federally insured investment instrument.I don't think you need to worry. The pension is handled by MetLife.
You can roll it into any IRA of your choice. If it's a traditional IRA, there's no taxes or penalties. If it's a ROTH, it will count as income for the year, and you will pay taxes on it.
You can withdraw from your 401K at 55, penalty free. I can't seem to find a clear answer on whether the pension would be penalized the 10%.