Barefoot

[JerekKruger]

If you keep your heels down, as you should in rowing

According to this - http://www.biorow.com/RBN_en_2008_files ... News07.pdf - you should push through your toes at the catch up until the point when the angle of your knee is 90 degrees. Some people might have the ankle flexibility to do this without raising their heel, but my guess is most don't and many of those won't be able to attain it, myself included (and yes, I've spent a lot of time trying to improve my ankle range of motion).

[kerosene]

My heels come up in catch and fail to see this as a problem. I wear chuck taylors as they non mushy (no cushioning) soles.