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So a quick update, I thank FON for the advice it was true, accurate and everyone should follow it.
My ATF was 25 years old, 70 thousand miles traveled and a light brown colour.
Now I did not follow FON advice but went with the suction method. Even on draining you will never get all the ATF out due to the torque converter. The capacity is 4.9 litres on a 1.8 I was able to pullout 2 litres put 2 back, cycled the gearbox and repeated.
Went for a quick drive and gear selection was more positive and on a longer 80 mile drive. Kickdown was instant and lower RPM at 70mph than I had noticed before.
So to sum up, there is the right way and the quick, I was lucky and the quick worked.
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