Network solutions for larger files (read/write via home wifi)

Problem:

Wait times when opening:
-Logic Pro file (5.67 GB) - Located on MacPro's hdd (WD1002FAEX SATA 6 Gb/s 3.5 Inch 7200 1 TB 64 MB")

Open time on rMBP via Wifi: 10minutes
-once the file loads, i have disk overloads and its not playing
Open time on Mac Pro (where file is located) 1 minute
Time to move file from MP to MBP's ssd: 40minutes

I also have unreasonable wait times when opening photos of 10-20mb or viewing thumbnails in large photo folders.

1.) Is it possible to stay wireless and access network drives at reasonable times?

2.) Would it help to move my project files to an external drive and hook it up to time capsule so that both computers can access it? Or will this only be beneficiary if the mbp is wired in with ethernet? (This option also makes me think that the mac pro's read times will slow down

3.) Any other solution ? Keeping project folders on both computers and syncing them seems like one option but not too practical as hdd space on the MBP is limited.

Ideally I would have access to all networked files on my MBP via wifi(with instant access) and just keep a select few on the ssd.

 

its a 802.11n(verizon fios) router

 

speed test shows 10.61mb down and 2.22 mb up on wireless

15.20mb down and 3.06 on wired

 

Thanks for your help as I'm new to wireless networking.

I don't know how to check lan speeds and I'm pretty sure my routers 2.4 ghz but after doing research can't find a definite answer.

I only have three items running wireless. iphone4 (2.4 i believe) squeeze box (2.4 ghz) and rMBP

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I have a time capsule 4th gen. Does this work? Can I run 2.4 ghz and 5ghz at the same time while taking advantage of the 5ghz speeds for my mbp?

 

I think I answered some of my own questions. 4th gen time capsule does offer 5ghz and i can set up a dual network between my version router and tc

 

What is the best way to test the LAN speed?