There's lots of opinions about Sump turnover, when I added my Frag Tank, I tee'd the return line, greatly reducing my sump turnover. My Skimmer has more time to work the water, and the Cheato and Mangroves have a longer exposure time. Originally the turnover was around 450GPH, now more like 300GPH. I don't think I would lower it any more. I use a SEIO 850 in the display, so I still have adequate Tank turnover.
I used to think that the return pump was bad for pods, but now I'm not so sure, I've had two small Rics, and a small Yuma sucked into my return and fired out into the display. All survived, unmarked.
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