A 1:8 twist is recommended at .223 velocities to stabilize the 75gr Amax. I have shot them successfully in a 1:9 in several rifles. If you re shooting them out of a 22-243 then you don't need nearly as tight a twist barrel to stabilize them. One way to calculate bullet RPM is with he following.
RPM = MV(fps)*(12/twist)*60
Bullets will stabilize between 200,000 and 250,000rpm and should be dept under 300,000 or you will see failures.
A standard 223 in a 1:8 twist
2700*(12/8)*60 = 243,000RPM
with my 223AI it looks something like this
RPM = 3050*(12/9)*60 = 244,000RPM
With your 22-243 I would guess your velocity would be in the 3400-3500fps range(maybe more but looking at a worst case)
with a 12 twist you would be marginal at best
3400*(12/12)*60 = 204,000RPM
With a 9 twist you would be golden
3400*(12/9)*60 = 272,000RPM
Take it for what it's worth and consult a competent gunsmith but I would think a 1:9 would be where you want to be. I can't help you on the freebore question.
Here is a clip from an article comparing the 223 and 220 swift
Bullet stabilization in a sporting rifle generally occurs between 200,000 RPM and 250,000 RPM. Allowances for over rotation of light bullets for a given caliber as a compromise to fixed twist rates raise the ceiling to approximately 300,000 RPM. Three mainstream bullet manufacturers suggested that, while the actual number is influenced by jacket thickness and core type, bullet rotation should generally be kept below 300,000 RPM to avoid bullet failure. The .223 Remington with an 8" twist could basically cover all bullet lengths consistent with bullet weights from 52 grains to 75 grains. With an 8" twist, the .220 Swift would marginally manage the 75 grain bullet and be way over maximum rotation with a 52 grain bullet which would probably result in bullet failure. With a 14" twist rate the Swift can stabilize the 52 grain bullet, but not spin the 75 grain bullet fast enough to provide stability. My conclusion was that factory 14" twists are suitable to most .220 Swift applications and running a tighter twist could in a rare case result in bullet failure, however, it would seem a 10" twist would be a better compromise, but I am sure there is more to the issue. Please see distracted student, poor academic references in the first paragraph.