We did KTTK last May and loved it. It was fun, our CM was great, and we learned a lot of cool things. If you do it, be sure to have some time later at MK to go check out the things you hear about on the tour. Definitely recommend for repeat visitors.
I haven’t done the Seas adventures but I read about them here on the forum. Here’s one recent review: EPCOT seas Adventure Aqua Tour (Snorkeling)