Pretty sure 200NL/PLO ROE never runs, regs tend to prefer to play 200NL PLO and that only runs on certain days although don't know which.
Nothing you can do about the regs IMO, they play there tons and aren't going to change. Most are good fun though and interesting to chat to which makes up a little bit for them all being slow but not at all for the ridiculous rake - last year it was something like 5% capped at £4 (I think...) and then over last summer they upped it to the current rate pretty much destroying the 50NL tables
If you do play cash on a Friday/Saturday, especially 50NL, the casino tends to fill up with people from the Harborside on nights on who are splashing money, plenty have never played before. Try and make sure you get a seat on the table with open seats, which is normally the one in the card room - it's less obvious and not as close to the roulette but they'll get redirected into the card room anyway because the waiting list is normally there. When it quietens down a bit move onto the card room table because people will sit down with £20 for a gamble when they want a break from roulette/blackjack if there are free seats.
Most of the dealers are an OK standard but not amazing, few are a bit dodgy but standard generally is OK
As for tournies, Friday night is a £30+3 F/O which generally gets 100+ runners and £1k up top. Structure is OK, average tends to stay above 10bb at all points and think it finishes about 2am. Most regs like dealing so they can get onto the cash tables/get home so don't be too afraid to offer - I've got even chops 5 way as SS with like 3bbs before
Monday is my personal favourite tournament if you just want to play for fun, £20+5+2 bounty which doesn't get many runners (30-50) so the structure is OK and it's normally good fun
A note: the bigger tournaments are self dealt despite the 50% rake
On the last Sunday on every month there's also a £100+10 deepstack, not played it before but all the regs play it along with a bunch of casual players. No idea how many runners.
There are also splash pots every couple of hours on the cash tables (every 2-3hours I think) where they chuck in like £10-£15 of fortune chips which can be spent on food or games.