I personally prefer a low flow rate through the sump, and don't depend on the return to do a lot of the in tank circulation. I always run my return pump lower than my flow rate for the overflow. My overflow right now is rated at 1500 GPH on my 90, and my return pump is between 600-700 GPH.
Part of the difference is I have a dual overflow, so that if a snail clogs up one side I don't have any problems, so I am running 600-700 GPH out of a possible 750 GPH


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