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I think you have appropriately identified the considerations. An ER of .55% is high for a target date fund, but, not unreasonable for a 401k offering. If it were me I would probably go with the individual index funds especially if the ERs were about .07%. As far as the overlap between the the US equity funds I don't think it is a big deal. You could accept the overlap or put it all into the 1000 index. I doubt that the performance difference over the next 30 years will really be that significant and it is impossible to predict which would do better.
For example, see a chart comparing Vanguards 500 fund with the total stock market fund.
You should keep an eye on the performance to see it the funds do a good job of tracking the index.

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