On the black protocol for easy week is it a good idea just do a few 30min LSS type sessions in place of the easy HIC sessions? Or should I just stick to the plan and do some scaled back HIC work?

For HIC #1, CONNAUGHT RANGE 10 TO 1s, rest between sprints or intervals is expected right? I'm guessing its not specified since you're supposed to finish as fast as possible, but I want to keep the sprints sprints and not crawls. TIA