Guys thanks for all the help, much appreciated, however....and this is the weirdest thing...in my last session using the f5e module, free flight as a benchmark I noticed large frame rate drops near the dam, all this was water on low along with most other things, but for some reason I thought I'd go the other way and stuck visibility to high...problem solved 45fpm steady. Not only that I found that I can run with detail and ground textures on high as well???
So In in a nutshell
Detail high
Ground high
Water high
Visibility ultra
Shadows low
Dirt off
Flare on
MSA x4
HDR on
Cockpit 256( can't see a difference to 1024)
Of 1.5
Antrascopic filter x16
V sink off
Terrain shadows flat
45fps with asw on, the only drop being over Vegas( but still flyable)