I like 10% per week too, it seems better than less frequent / more drastic changes. especially for the first year when nitrates might not be clearing as efficiently and you're figuring out how much to feed and your nutrient export regimen.
For sump flow I thought that 5X DT volume was standard. I think I got 3-5 from melev's sump info. I been daydreaming about my new skimmer all day (don't tell my professors

) so to use it as an example... an old school 150 nwb is decent for a 75, and if it's running the original OTP 5000 pump it's moving, at best, 125gph of water through the skimmer itself. Now, sure, the skimmer is not passing water straight through, so the dirty water is mixing in with the clean rather than just being processed, but still it seems like the point of diminishing return would be closer to 125 than to 600.
I bet there's a sweet spot where the amount of cleaning the skimmer peaks, and any faster and the water that's getting pumped out of the sump is only marginally cleaner than it went in (or marginally dirtier than it would be if it had a longer contact time with the skimmer). Sadly, I don't think anybody knows what that is. I did a fair amount of research when I built my sump a year ago and while people really yell and fuss a lot on both sides (fast and slow sumps) there's not much hard evidence. So no right answer. I bought a pump to move 5X dt volume incl rocks and sand after headloss. I was able to afford a nice sturdy little eheim because I didn't need that much push, quality over quantity I guess, lol
I bet if you run algae in your fuge, a little faster will keep cyano from growing. That's nice.
Lower sg is ok for fish, but coral do better a little higher. You can use sw to top off for evaporation to bring it up gently. I stay around 1.025 just cause that gives a little cushion where if it creeps up .001 it won't be a big deal. If your less scared and have a reliable ATO, 1.026 is good.