Sata has been the standard for a long time now with revision 3 being the current one. Each new revision has more available bandwidth. But a normal hdd can not even fully use sata 1 and you have sata 2. Even with an ssd there isn't a performance difference except in sequential (essentially large single file transfers). All versions are backwards/forwards compatible. IDE is older and slower so use sata.
BTW that mobo has 6 sata connections.