Most of the time , with an older one, you can grab the outer part of teh flywheel where the teeth are , and if it's a dual mass flywheel, you will be able to move it back and forth just a little bit ( do this with the trans in gear ) use both hands and give a good twist, if it moves excessively, the thing is toast( exact specs are all over this site, use search feature) if it doesnt move any at all, then chances are you have yourself a SMF ( or possibly a DMF that has been modded )
Best bet, regardless of what is currently in there, is to go ahead and get a single mass flywheel, in 12 or 12 1/4 " ( you dont want 11' you only get 4 center springs with that and will get rollover noise, the larger ones wil give you usually 9 springs and no rollover noise )and get a clutch to go with it and have a fresh setup in there and be done with it. Removing trannys is no fun ( unless you are just a glutton for punishment ) just do it once and be done.
Spend the extra 30 bucks and get the kevlar pilot bushing instead of the bearing that comes with the kits, you won't be sorry
For a top notch clutch setup, Call Ft Wayne Clutch They have great new clutches, I prefer to buy their rebuilt clutches and save some money, they do really great work and build them up right. Ive got a rebuilt clutch with a kevlar lining, VERY nice setup, I have about 100k on this one and I pull HEAVY