Hi, I'm Christine King. Let's talk about how to transition from running to swimming. Swimming is an excellent complement to your running program because it doesn't place that extra stress on your feet and hips and knees, as your running program does. But, you may think the easiest part is slipping into your swimsuit, and it's not! It's quite a challenge to get into the pool, so it's important that you do this correctly and you use some land-based exercises to help you along the way to keep your shoulders safe and strengthened. So, the exercises that we're going to incorporate into your program for that transition, one is actually called, "The Swim." It's using rubber tubing, which is attached to a very sturdy piece of equipment or a sturdy bar. Then, in a slightly leaned-over position, you bring your arms behind you as high as you can, tightening the elbow. And then, you bring the arms back forward in front of you. And, just with gentle motion, you bring the arms back, and you bring them forward. The second exercise will protect your rotator cuff, which is extremely important for swimmers. So, we want to also use that rubber tubing, holding the handle with your elbow in a 90 degree angle. You want a slight space between your elbow and your waist, and basically we're going to do a external rotation, bringing the forearm out to the side and bringing it back over in front of your body. So, the forearm goes out into a 90 degree angle, and then it comes back in front of your body. Those two exercises will be pivotal in helping you transition from running into swimming.