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Question regarding FreeSync and VerticalSync(V-Sync)

My monitor has FreeSync but there are two options, one is "Basic" and the other is "Extended". Which one should I choose? (I play games like Overwatch) Also should I turn on Vertical Sync (in the Nvidia control panel)? I heard it makes the game lag a bit? 

 

My monitor specs are 144hz, TN panel, and it's connected to the pc with a displayport cable

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