Watch these 2 videos and look at the posture, blade work and rythm from the first one to the second one.
Using those 2 videos as example, Carlos Dinares shows you how after 12 months of work with the Dynamic erg, the rower on the video developed plenty of strenght, rythm and technique. You can observe how she is seating up more, how her blade work has improved plenty at the end of the stroke and how she has developed rythm as a reaction of more coordinated power.
I highly reccomend you to take responsability of your posture, power x stroke and rythm and develop them day after day.
To get there this is my advice:
1) Watch good rowing videos to visualize what you want to do.
2) Row a Dynamic erg to develop from the beginning good coordinated power.
3) Row always taking responsability of your movements and power x stroke.
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 1 x 30 minutes (4′ @ 22 Max pressure - 1′ @ light rowing ) x 6
Do 1 x 90 seconds Maximum with a full start.
All the strokes ON are at MAXIMUM PRESSURE and the suggested stroke rate.
All the easy strokes are really slow (12 to 16 strokes x minute) with very light pressure.
Rest from 2′ to 5′ from piece to piece with some Light rowing. You can get out of the ERG.