Get to the park when it opens. As soon as you go in, head for the Big Ball, then head left to get to test track. Get a Fast Pass. Then go to Mission Space and see if you can walk on. There are some cool games after you ride.
Then if it's time for your fast pass go to Test Track. Otherwise, if you're energetic head all the way over to the other side of the park, passing through the corrider between the 2 figure 8 buildings (innoventions( and see if Soarin' is open. Depending upon your test track FP, then ride "The Land ride" (if it has reopened). Go next door to the imagination building and ride the Figment ride and see Honey I Shrunk. Always depending upon your Fast track FP, it should be just about time for lunch. If you can afford it, make a ressie for the Coral Reef right when it opens, get there 10 minutes before that, and ask to be seated by the fish. Go to the new turtle talk, and visit the manatees and dolphins upstairs. When you're done with that side, go to the big ball and ride spaceship earth. Then go back to the other side, and do the Dinosaur ride with Ellen Generes. Then you will be pretty much done with Future World, and it will be somewhere around 2-3, depending upon how fast you go.
Go back to the World Showcase, and saunter through, starting with Mexico, unless you'd prefer to start with Canada. Download ahead of time the entertainment schedule, and get a guide when you go in to confirm entertainment. You can see the schedule for Friday here on Steve Soare's site. Unfortunately, Off Kilter, (they're hot Canadians in kilters) aren't performing on Friday.
But the Chinese acrobats, the Japanese candy lady, Morockin, the British Invasion, and the World Showcase players all are performing. In fact, they're so good you may need to rush through world showcase :-0
A good, fun place for a sit-down dinner is the San Angel Inn inside the pyramid.
Ride the boat in Norway. (Slip through the Norway infomercial and leave after the boat ride unless you feel sorry for the CMs.) Get some school bread in Norway for a snack. Look for the garden railway in Germany. Watch the show in America and try to hear the fife and drum corps and the Voices of Liberty.
If you don't want to spend the money for a sit-down dinner, skip Future World counter service and try the excellent counter service in Mexico, Japan Yakitori house, Morrocco or a host of others.
Excellent pastries in France.
We love the movie in France, which is sort of impressionistic. In the movie in China you have to stand up.
Hope this helps. Have fun.
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. If you are only going one day you may have to pick between seeing all the science stuff and all the world showcase stuff. If you don't plan on seeing all of the countries, there is a ferry boat that takes you to Morroco, right next to France. Another ferry goes to Germany. If your feet are tired from lots of walking, that may be a good option because it is alot of walking, you may have to wait for the ferry a bit though. We adored Epcot, especially my 10 yr old "scientist" (son). Have tons of fun 
