ok so i was driving on the highway in my A4 02 WS6 in OD and a newer ford lightning comes flying by me (with that sc whine) and cuts in front. So we are cruising say 85mph and we come up to a long stretch and get next to eachother. id say we slowed down to about 65-70mph. Heres my question...i popped the shifter at say 70mph approx. 2300rpm down to 3rd from OD..it took a second then shifted down to 3rd thus shooting the rpm up about a grand. and i was toying with him there at 3500 to 5500rpm since i was in my powerband now. obviously i couldnt go too fast as i would run out of gear driving at speeds in 3rd. i later popped it back to OD (4rth) and it shifted accordingly..

question is, is this ok on the trans? (stock 60E with a 24K cooler)? i mean downshifting when going at speeds (any low to high)?

also my oil psi jumped to like 75psi when up in the rpm 3rd gear..5W40 AMSOIL which usually stays at 60 during driving..that high off a psi ok? thanks guys
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If you have to downshift from 4th to 3rd under load, doing it manually is the best way. If you just punch it, the sprag has to go from and overrunning state to a locked state to transfer the torque and this "shock" can be damaging.
If you manually downshift, the overrun clutches apply at the same time the sprag has to lock, therefore reducing the torque input on the sprag elements as they begin to hold, decreasing the failure rate.