It doesnt reduce the flow at all...at least not enough to notice. I use coarse sponge blocks. If you zoom in in the picture you can see roughly the type of sponge. I clean mine once a week. And as a matter of fact my internal media in the cans is sponges too which dont get cleaned for months on end without any negative effect.
The pre-filters are really good to prevent excessive filter maintenance.
When cleaning sponges it is best shaking them under strong running water. Squeezing keeps the big gunk inside and mostly just dirty water comes out instead. Tap water will do as prefilter is for keeping the main media clean and not for biological filtration.