I like using a filter sock in my sump. I use a device to attach the filter sock to the side of the sump.
You can find a wide range of mechanical filtration microns to clean up the water.
Your return can be split to both sides of the tank in order to create flow without need for the power heads. I like using the Line-Loc products to adjust the flow to my liking.
As stated before, you may find that you need to increase the size of your pump to make up for the restrictions in flow that will occur from using line-loc, or other spray bars. Just insure you don't overdrive the overlow you are using.