I'm still playing with the flow stuff. I do flood & drain. I have a small fountain pump 100 gph or something close to that. I'll probably put it on a timer to pump water for 30 minute, 3 or 4 times a day. $30 at Lowes. You can get a cheaper one off [Ebay Link Removed] I'm using regular river rock. Granite pebbles or whatever. It retains moisture. $5 huge bag at home depot. Hydroton might be better, but I'm getting results with the river rocks.
I'm just kicking myself in the face for sprinkling too many seeds in. Such a gardening noob thing to do haha. Definitely don't model your setup exactly like mine. I need to invest in new lighting.