Though simple in theory, if you haven’t been taught the one skill (the rowing stroke) properly, it’s easy to butcher it and make all sorts of crazy mistakes.
Instead of wasting valuable session time, you could start using warm-up time to build your work capacity and increase your technical proficiency and coordination.
I know reality sucks, but you need to be aware of the nonsense out there so you can implement a training program that is realistic and practical to your genetic endowment.