you can use the sand from Lowes. i currently have 200lbs of quickcrete sand in my tank ($20). it is silicate sand - it is fine. need more evidence, look at jay24k threads!
as far as changing it from one to the other.
if you are able to get a tupperware container to move corals/fish into as a temp tank, that would be best. drain (store) most of the water and switch it around and put water back in. you are most likely still going to have the algea cycle since disturbing the cc and adding new sand.
if not, you can syphon out the cc, "catching" the cc and returning the water. then add the sand in very slowly.
used sand isn't horrible, but also causes a large algea bloom, and you don't know what you will end up with from the sand. even sand from the perfect of tanks can trap not so good stuff that would be release when stirred up during switch - go with new, seed with a couple pounds of established sand.
jenlovesty is correct, the larger stuff will always return to the top.