Swim Ontario “Gold Cap” Program has returned!

The Swim Ontario Gold Cap program recognizes the importance of developing a fast, efficient underwater dolphin kick—one of the most critical performance skills in competitive swimming. While there are many ways to train and improve underwater kicking, establishing a clear benchmark helps swimmers aged 13 and over place value on consistent practice and technical execution.

Strong underwater speed plays a vital role in maximizing performance off the start and turns in Butterfly, Backstroke, and Freestyle events. The Gold Cap standard challenges swimmers to complete a 25m underwater dolphin kick from a dive start, in streamline position, without any arm pulling. Coaches will start and time the effort.

Performance standards are:

• Males: 12.5 seconds or faster
• Females: 13.5 seconds or faster

Currently, swimmers participating in Swim Ontario camps and tours are eligible. Swimmers who achieve the standard will be awarded a Swim Ontario Gold Cap, to be worn proudly in training as recognition of their skill, commitment, and performance excellence.

Please practice this skill safely; always with the supervision of a coach in a clear lane, eligible swimmers at the OSC qualification level only. Learn about Shallow Water Blackout Here

2025 Gold Cap Achievers