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You are screwed!
Just kidding. I have seen much worse than that done to A/Ts. What you have done is not good for it but if it is an isolated incident than you should have no worries. It is far more important that you keep clean AT fluid churning in there. Every 20k miles is a good number for the cheap stuff. Spend the extra cash on a high quality synthetic like Amsoil and you could go to 30 or 40k. Forget what your manual says, remember, they want to sell you a new transmission someday.
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