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Pulling it off is a snap. I can do it solo in a few seconds. It simply rolls inside out down to my feet, and then over my feet.
Remove: Arms off inside out, just like removing a sweater or a sweatshirt. Let them remain inside out. Wiggle the wetsuit torso down to your waist. Again let it roll inside out but don't let it roll on itself or bunch up. Do it like peeling a banana. When you get to your transition spot roll it down further to your thighs or just above the knee. Then step on one side and pull the leg right out. Repeat to get the other leg out.
Don't worry you (probably) won't rip the wetsuit by stepping on it. Grabbing it and pulling on the outside rubber coating is what damages the wetsuits. Always pull on the inside neoprene.
I could very well be mistaken, but I had thought that some folks used plastic bags on their feet to enable the wetsuit to slide over the feet/allow the foot to easily slip through the opening to make getting the suit on easier.
Your mention of using the swim cap due to its grippiness sounds like you mean to use the cap as an aid to pulling on the suit without tearing it with finger nails...
When exiting, I tug on the collar and let some water into the suit. This layer makes it much easier to pull off, and keeps it from suctioning to your lower legs and forearms.
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