I need a little advice on linkage setup.

When I setup my 35% radiocraft I used 1-1/4" SWB arms
on all the surfaces and set up triple rates or conditions with
everything on one 3 position switch.

I had low rates for precision flying, mid rates for testing, and
high rates for 3D... it looked more like a fish out of water
flopping around then 3D!

After working hard on my basic routine for my first contest
(then not being able to attend, long story) I find myself
a lot less interested in 3D and really want to focus one precision
flying.

I feel like I have given up some resolution in my radio at low
rate in order to gain the 3D throws at high rate. I want to go back
and setup the linkage again for precision flying.

I am thinking about setting up the linkage so I can get my present
low rates, but make sure the radio dual rates are at least at 100%
for the low rate, and just use the rest 140% for high rates. Does that
sound right?

A few questions:

1) What would you recommend for a high rate setting on each surface
if I am not concerned about 3D flying?

2) What about low rate settings?

3) I don't like flipping switches during a routine so is it best to set up the
plane so it will snap and spin well and use that as the lowest rate, or
do you use a higher rate for snaps and spins and flip switches?

4) Should I have more down elevator then up ? if yes why?

The plane is a 35% radiocraft Extra with a DA 100. Radio is a Futaba
9C Super.

Thank you for the help.

BTW everything is set up with a Hitec programmer.