Okay, this project is still going! I had a some time away from the tank and MFK for a couple weeks in Florida Keys - Vacation!! (P.S. Now I want a Monster Saltwater setup

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I'm coming down to the last few obstacles. First, I'm finding that I use the ball valve on the return line to control the amount of water that stays in my sump - ex: If I open up the valve all the way, the water is pumped into the tank too quickly and the tank goes dry / the overflow boxes cannot keep up. So I turn the valve down about 1/3 to restrict return. It seems to work fine, as I've had it up and running for 24 hours now and I marked the weater level with a dry erase marker on the outside glass of the sump baffles and they are remaining constant. The question is,
1) can the return head (opening for the return line into the tank) also help control the water levels? If I were to drill smaller holes and fewer of them in the return head, would that create greater back pressure to help control the water level in the sump, as well as help to create more current in the tank with a higher output at the head?
In the previously posted picture (white PVC "T" return head), this is what I'm using in the return. I'm going to paint it black, and attach it to the wall.
2) Are there any better ideas out there for DIY return heads? The substrate will be sand, so I was trying to evenly disperse it as not to blow sand everywhere. Another question,
3) what do you use to paint PVC with that can be submerged in the tank water?