So I finished, in the end I decided to go with M0ses first idea of a cap selector switch,
so it is now wired V/V/T+cap selector.
thanks for the help everyone.
here's a before and after
Before (form the listing I bought it from)
It had no strings and the electronics didn't work, the AFR pickups worked when connected to an amp and battery.
and the fretboard and hardware were filthy
..and
After
I also added strings, Loxx strap locks, and new knobs, and cleaned the fretboard
these pictures don't show the colour very well, it is actually much greener
The Man 'O' War pickups Sound really good.
my other two basses hum/buzz a bit when they are plugged in but these have no buzz/hum at all.
they are really clear and much louder than my other bases (all passive)
The Cap selector switch has four capacitors: 0.0047mfd, 0.022mfd, 0.033mfd, and 0.047mfd, the two in the middle are pretty much the same but the rest sound quite different. i was going to have a 0.1mfd but the store was all out so i went with the 0.033. I might change them later.