Swimming on your back is an excellent tool for improving your front crawl: by removing the constraint of breathing underwater, this stroke allows you to focus fully on alignment, arm movement, and the quality of your catch.

noli's read

Lucile Woodward's recommendation is scientifically and technically very sound. In sports biomechanics, the front crawl and backstroke are 'long-axis' strokes that share very similar coordination patterns and kicking movements, as described in a comparative study by Stan E. A. (2014). Research in motor learning confirms that the absence of underwater respiratory constraint reduces cognitive load, allowing for better awareness of arm trajectories and hand placement. Furthermore, movement analyses and sports physiology reviews show that the backstroke actively engages the rear shoulders and upper back. This work compensates for the forward postural rounding typical of those who only swim the front crawl. This technical transfer and postural rebalancing make this alternation an ideal cross-training tool, validated by the consensus of sports health professionals.

the sources

No named source held this one up — that absence is part of the verdict.