Check out this reply from the planted tank forum....
The length of tank will be problematic with only one return nozzle, you got probably around 6-7x turnover of tank realistically with that filter, which is plenty. Pump is rated a 600l/hr, realistically depending on how you pack media and head height/length of hose it has to push against figure 500l/hr or slightly less moving in and out of tank. If your using inline co2 reactors and/or heaters knock another 10% off that.
I’d split canister output to a Y and set it up as 2 returns to tank, one at back wall blowing water downward at 10-15° angle, high->low, moving water right to left. Nozzle at left end blowing at 5-7° angle to right just under surface making surface ripple for good gas exchange. This will cross tank back to front and when it hits front glass and spreads out, it will sweep water left to right as well as sweep water and gases down front glass down to plants at bottom. You’ll be setting up good high->low nutrient and gas movement around tank as well as setting up a mild rotating current around tank that will keep debris moving around till filter intake can pick them up. You’ll see plants all over tank wiggling slightly in that light breeze of a current but none of those currents will be so hard that fish can’t swim or plants getting blown over sideways. That’s how I would setup this tank if I was doing it.
(Back to me) - As it happens I did end up keeping the ADA short lily pipes for DOOA aquariums and also bought a VIV knock off set from Hong Kong - so I could actually do this.. I hadnt really thought it would be needed. What do you think? I kind of am still leaning towards the inflow and outflow at each end, just for uniformity of the current and plants movement, as the shallow tank and rocks and everything will be going with the "flow".