Outsider, you nailed it on the head. I was totally confusing PWM with modulating the pulse rate using delays in my head somehow... by 100Hz what I meant was 100 modulations per minute (blaming it on all the beers)
I edited the OP. So would something like this work? I'm assuming the SSR relays can handle switching at 2.5hz.
This code being the MAX frequency (ugh I hate myself, b) the pump could operate at. Then I would just adjust the delay to slow down the flow-rate correct?
digitalWrite(pumpPin, HIGH);
delay(250);
digitalWrite(pumpPin, LOW);
delay(250);