Named appropriatly as you dont need much energy, you just relax, catch your breath, and wait till the next stroke. Once the hands have gone away quickly and low, the body follows at about the same speed. The body rock is done from the hips, and the back remains straight, this movement requires flexible hamstrings. After rocking over a few degrees, it is now time to travel up the slide, allowing the legs to flex the momentum of the boat sends the body towards the frontstops position. The legs should not be used to pull up the slide, in theory it is most effective for the body not to move at all, and the boat moves underneath, compressing the legs, just imagine the force of 8 big rowers travelling quickly up the slide, its a lot of force in the wrong direction. To avoid a sudden change of direction at the catch, a braking force should be applied to slow the bodies movement.
During all of this the hands are maintained at the same low height throughout, with the whole crew doing the same, moving at the same speed. As the hands pass over the knees rowers should start to square the blade, preparing it for the catch. In sweep oar rowing during the recovery the athlete needs to rotate around their rigger to maximilise legnth keeping both arms locked out straight, afterall, the longer the stroke is, the less strokes you have to take in a race.
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