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ISTR both Greg and I have this lens with the same problem. Found a very comprehensive video for the fix. On top of that, the guy is fun to watch and listen to as he does the job. Long video because the process is fairly complex. He does a great job of detailing it.
55mm Micro Nikkor repair of stiff focus.
Only things I'd do differently are to scribe the indexing marks on internal parts (not visible when lens is assembled) as the disassembly goes on. Pen marker for external index marking. The other thing is to use cotton cloth (old t-shirt pieces) instead of toilet paper. Less chance of leaving small "lint" fibers inside the lens.
55mm Micro Nikkor repair of stiff focus.
Only things I'd do differently are to scribe the indexing marks on internal parts (not visible when lens is assembled) as the disassembly goes on. Pen marker for external index marking. The other thing is to use cotton cloth (old t-shirt pieces) instead of toilet paper. Less chance of leaving small "lint" fibers inside the lens.