For Seattle, you will be ticketed by the local police if you don't visit the fish markets (links posted below)
In particular, Pike Place Fish Market is the most famous (and quite entertaining).

Along with the fish markets there are many places to shop and great restaurants. I would get up fairly early and spend at least 1 full day exploring that area (though be warned, everything seems to close down quite early so check in to the closing times before hand.

I have not been to Vancouver, but this Mahalo post has a list of things to do there:
answers/vancouver/what-should-we-do-with-two-days-in-vancouver-this-summer

Seattle Links:

http://www.mahalo.com/seattle
http://www.pikeplacefish.com/
http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&q=seattle+fish+markets&fb=1&split=1&view=text&ei=Wv44SrCYGc6TkAWBi6CeDQ&sa=X&oi=local_group&ct=more-results&cd=1&resnum=1

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