I've got a 6 bulb T5 on a 3' 40g tank, and as for the flow, I'm running about 500gph from my return pump and an additional 1200gph from my vortech powerhead, and have a k3 that i occasionally use, so no, that's not a lot of flow, and you're going to want a lot more in your tank.
Softies, run between 30-40x turnover, and for SPS, well, I know guy's who run 90+x turnover, but 60x is about all you'd need.
Oh, an with 1700gph in the tank, my sand doesn't move.