What are tempo run and how to run them and to what extent for a 100m guy

Should I do something like :
1 day) 40/60m sprint 
2) extensive tempo and light plyo
3) hills ( what I have been doing in the past two month are 2x5x50m walking rest and 3' this is actually the only workout a coach prescrived me the few times I went to a post college/master track practice)
4) as day two

My goal are : improving row speed because i believe i can do much more and 200m time maybe 28 or something better.

You can start with extensive tempo 100m intervals, if 200m ones are tough. You can also try 3 minute recovery with 200m, when you get back to that.

Make sure you aren’t doing the tempo work all too fast. It should probably be slower than you think it would be.

That is helpful thank you. From a quick look i can tell i cannot do extensive tempo run as  or glycolitic work as listed : i tried a 10x200 rest 2 and i had to divide in set of two but I ended up doing them in 45 two weeks ago because it got lactic.
My time now are no sense and they do much up and down this is why I am not sure how i should progress.
I was asking advice from people i knew and some time training with them but since I change my work schedule i have to do myself. I got covid for the second time on May and stay away for more than a month and start doing general strenght circuit, a day of 2x 200 150 120 rest whatever it felt on grass or track ( with a friend)or 8x60 rest 2/4 , one day playing basketball but not intensive just throw the ball and hill repeats. The times i listed except the 300 and 400 are recent.

The sticky post in the subreddit has the Sprinting FAQ, and that explains most of the basics of training. From there, let me know if you have questions about it.

I read few posts on elitetrack website but posts are old and i ended up confused.
do have you any link or know website i can look at? Also should I just do volume and fitness or focus more on short stuff then move up? I defenitely not a 60/100m runner even if I am not bad at jumping. Thank you

Charlie Francis and Tom Tellez have a lot of great literature on sprinting. You can also join a track club

Sprinting for normal people