So I have a Netgear WGR614v7 that I use as a rudimentary firewall. The WiFi performance on it was never any good so I had a clients Linksys WRT54G that was given to me. I set that up as the WAP and all was good.
Then I noticed some network performance degradation. Like dropped packets
So I managed to get online long enough to download the 2.0.30 version of the firmware and lo and behold that did it.