Rowing tehnique

Main rule

1. Legs (don't pull hands till you reach knees)
2. Arms (move the right to the middle of the torso)
3. Arms (release close to the legs)
4. Legs (start releasing when arm comes to the knees)

And have a swing like motion with it

Drills

1. Catch hold - hold a catch for some period of time
   
2. Catch hold - and then push the machine (no release for now)
3. Catch hold - push with legs, work arms and release just hands

Training plan

1. Day 1: mid-distance 3000m
2. Day 3: 10x250 / 15x250 m intervals (hard)
3. Day 6: long row 6000+m

References