I agree with Walt (and stole his schedule). I now do nutrient transport mode all day before my water change and am on reef crest or tidal swell most of the other time.
you should youtube some of the effects it can do though. It's mostly just cool, but a lot of these animals we keep come from very active and dynamic shallow areas, so variety must be good for them. Some people leave them on pulse so that a standing wave establishes in the tank. I'm sure there is some pro-critter science with that, but wavy stuff looks awesome with a standing wave moving through it. ANYTHING is better than just plain laminar constant flow. Without variety everything would grow in the same direction and look really unnatural.