Day in and day out, a 16-20 black or olive zebra midge will do the trick. Sometimes the difference between getting strikes or not is 1) drag on the line or 2) wrong depth. A soft hackle works well if you have rising fish.
Granted, I have days where I can't get the good ole zebra to work. On those days I'll try stripping a guacamole stick or a bugger.
I know people catch them on sow bugs and scuds...I've just never caught great numbers with those patterns...might just be me though.
I'm a C&R guy too. I de-barb all my hooks...it helps on the release part.
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