Removing pla from extruder
One resource you can use is called the nylon cleaning method. It works by setting nylon filament temperatures, pushing nylon filament into the nozzle until only nylon is extruding, then cooling the hot end to a specific temperature. The page linked suggests a hard yank, but I disagree. Brutality is not a recommended action for 3D printers, in my opinion. When I use the NCM and the hot end reaches the correct cooler temperature, I use pliers and lever them against a suitable surface. The lever action is slower, yet the mechanical advantage is increased, making removal easier.

Some 3D printer users disagree with the expense of nylon, which is, on the surface, excessive. I've found that I am able to see light through the hot-end after using this method, however, so I find the expense justified by a completely clean filament path.

The above linked page also includes the modification of this method for use with the same type of filament to be cleaned, in your case PLA.

Consider that you should be able to use ABS to pull PLA from the nozzle. Heat the nozzle to the lower end of your ABS filament temperature and push or extrude until you get the ABS color. Allow the hot end to cool to the low end of PLA temperatures and reverse the extruder/pull out the filament.

If you use contrasting color filament (for example, white PLA, black ABS) you should be able to see the ABS collecting the other color as you remove it. Eventually, you would have no contrasting color, indicating that the previous filament has been removed.