I only spent a couple of days on Rarotonga, mostly scootering around. The driving test is pretty easy and a Cook Islands driver's license is a good souvenir. Be smart, lots of tourists seemed to overestimate their scootering abilities and took a tumble.
I did spend a week on Aitutaki, and would highly recommend even for a quick side trip. It is amazingly beautiful and the snorkeling in the lagoon is world class. You can see giant clams, which is right up there on my list of coolest things I've done. I don't dive, so can't offer much advice on that.
A caution is there is very little to do, it is very quiet. But that was just what I was looking for and had a great time just chilling on the beach. I stayed at Samade on the Beach, which is now Aitutaki Village. Tidy little bungalows, nothing fancy but pretty affordable. There are some places on the island that are eye wateringly expensive. My stay had breakfast included, and I ate at the bar most nights. Lots of fresh caught fish.
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