There are as many answers to your question as there paddlers. I missed the
initial comments, but allow me to ad my own. A flat water, olympic class
paddler going 500 to 1000 meters will have a cadence much faster than a
person in an ocean kaytak paddling in the San Juans.

I don't know how long your paddle is. A longer one will turn a slower
cadence than a short one. Olympic paddle used to be 220 cm + or -. The
wing paddle has changed it a tad. Yes... catch as far forward as possible.
Yes, rotate, so as if you had a broomstick straped on your shoulder blades
it would scribe an arc of almost 90 degrees. . Yes glide is important. A
momentary pause in the stroke just before lowering the blade to initiate the
stroke will give you more distance per stroke without slowing the boat.

A few other ideas: push open handed with the top hand as a shot put, and do
so forward towards the bow of the boat. The top hand may cross centerline
of the boat, but should not pass the opposite side of the boat.

Just for the fun of it, Why does a racing scull go faster when the oars are
out of the water, and slower with the blasdes in the water? (no it is not
drag)... Mike