Thanks southakron - 'll give it a go and I appreciate you explaining the proper technique to me.

My older brother was on the Australian junior rowing team so i can believe it makes you fit. Now he travels a lot for work away from any water source (not much water here) so can't do it. He has to travel because he's a shearer (takes the wool off sheep). He's never mentioned what his body fat percentage was back then but he was pretty lean.