Totally depends on your rock and sand and the total layout.
The reach on those pumps is about 24"....weak out to about 36". So whatever mode allows the longest run-time bweteen switches to the other pump is what I'd use. Let each much attain its maximum effect before switching, in other words.
As far as how much to turn it up....I use this run of thumb: You should see some sand grains tumble across the bottom, but not many. If it's not at least this strong, then detritus is going to settle quickly - keep a close eye on the sand in the center of the tank and to within the rock-work. That's where the dead zones will be at first (with more when you add corals and even more when they grow out) and detritus most likely to settle.