What RPM are you looking for at what MPH?
I like to aim at 70MPH and 2100-2200 RPM.
1900 at 60 ain't bad either.
For this the 700R4 and 3.73 would be about the best fit.
Now for the gear change. I would not recommend this as a first time to do job. Those tools in the manual are not used by me to do gear work. Take it to a shop. Well worth the 200 if you take it out and have it all cleaned out.