Help with swimming for P.E?

I'm not sure what swim cap you should wear, sorry about that. However, if you've ever actually swum before, like REAL swimming and not just dog paddling, then there's absolutely no reason to be worried. If you're worried about being a slow swimmer, well, it takes time to get faster, and, depending on whether or not you've swum a lot, you could be fast or you could be slow. Just do what you do! To answer number 3, you could probably shampoo, but you'll have to decide whether or not you have time, depending on how long it takes you to get shampooed and dressed. It's really up to you on that one.