The four phases of the rowing stroke are: Catch: This is the starting position where you're fully compressed with shins vertical, arms extended, and body angled forward. Drive: In this phase, you push through your legs to extend them while maintaining a straight back and engaging your core. As your legs reach full extension, lean back slightly and pull the oar handle(s) towards your chest. Finish: At the end of the drive, your legs should be fully extended, your upper body leaned back slightly, and the oar handle(s) pulled in towards your chest. Recovery: In this phase, you return to the catch position by extending your arms, leaning your upper body forward, and bending your knees as you slide back up the slide.