101 is VERY basic. They take you out and show you different points of sail, basic docking techniques, basic rules of the road, a few different legal matters like boating while intoxicated and how many PFDs you have to have aboard . If you've been sailing all your life on small boats and 3 yrs on a 29 footer, you should just challenge the 101 and go to 103 where you will take away more. 101 does things like teaching how to gybe, how to tack, basic basic stuff that you already know. 103 is more in depth and would probably suit you more. More planning, chart work, things like that.
The coastal nav course, 105, is excellent. They teach just about every aspect of good coastal nav including chart reading, navigation aids, nav tools,plotting, DR, position fixes, wind current and tidal calculations, and publications(light lists, coast pilots, tide and current tables, etc. etc.). They teach you how to swing your compass, and calibrate your speed log too. The course is based almost entirely on paper chart work and plotting techniques though. Highly recommended.
I would just give them a call, tell them your experience, and ask them about the finer details, and differences between 101, and 103. They can help you decide weather or not you want to challenge 101 better than I can. Good luck.