I run my 2-speed pump on low for 6 hours during the night for filtration. I have it on again for about an hour after a swim session. I run it on high only when I vacuum or for a filter backwash/rinse operation. On the rare occasions when I have to add a powder/granular chemical such as baking powder or borax I might run the pump on high while pushing the powder around with a brush, just to help it disperse and mix in faster.
Make sure you have a properly seated and functioning weir. That's the flapper in front of your skimmer. You may need to remove it when you connect the vacuum hose but it should be in place all other times.
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