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I agree with the others hear--flush the tranny. Just use plain old Dexron III if you're on a budget. Mobil 1 if you're rich.
ALSO, other things may cause hard shifting, or at least the feel of hard shifting. Inspect your upper engine mounts in particular. Both of them (the one above the spark plug cover AND the one mounted to the firewall) tend to break down. When the rubber is shot, the whole operation "slams" during shifts. Make sure you carefully examine both mounts--sometimes it is easy to miss the warning signs.
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