That isn't well?? :/ It's "jerky" and there is no flow. Looks like there is pausing at the finish and you do something funny with your arms after they have straightened out...
OP: I think that the idea that was posted about you putting distance in is a good one, when you are starting out. For the first bit of your programme, in my opinion, it is advisable for someone who is not used to rowing to get his base fitness (long rows) up, while ensuring that the rowing stroke becomes "second nature". It is a great start that you have had someone teach you correct technique.
(I'm basically saying that you should do longer, low rating rows to commit the rowing stroke to muscle memory) - It is like with lifting, you do lighter weights at first and focus on form and ensuring that that is correct, then you can start pushing those weights.
The longer, (technical) rows, also will help you get used to putting on mileage on the erg, which will benefit you in the future. When our juniors ask me how it is possible to spend so much time on the erg (in one session), I tell them to start small and build up from there.
Seeing as you do have a fitness background (sorry I only skimmed through that post where you mentioned lifting), I'd say you could do maybe 25min or 2 x 15min every day, and extending the length of those sessions. But do that on feel, because many people differ, like I could never sit on an erg for long sessions, but I rowed with guys who could sit there for ages and it wouldn't get to them.
I hope this makes sense and that I've put it in order. Just apply what you learned from lifting to rowing, focus on form (technique) and then start moving up.
