I noticed in the "sea/shore flow" message that CTRs do 1 year INCONUS/2 years OCONUS. What does that mean in terms of CMS/ID? If I get a ship in Norfolk, is that considered INCONUS? How long will my PRD be? What about OCONUS? Would they move me for 4 years overseas only to do 2 years in the US and then right back overseas?

I think you misread NAVADMIN 234/08. When it stated:

CTR E1 - E7 1 INCONUS/2 OUTCONUS(SEA)
E8 - E9 2 INCONUS/1 OUTCONUS(SEA)

That's not years but tours.

OUTCONUS is any tour outside the continental united states or any sea duty to include GSA billets. INCONUS is state side shore duty. Typical tours are set for 36 months, unless otherwise specified in the MILPERSMAN or JTFR for accompanied or unaccompanied overseas.