A few things to touch on.
Free flow exhausts can mean a) no muffler or b) low restriction muffler. So I'll use other terms.
1) Standard exhaust style can be mild steel or stainless components from the standard cast iron manifold to the tail pipe end. Benefits are cheap for mild steel, expensive for the S.S., and fit should be a no brainer. Also quiet.
2) Performance exhaust could be a header into a standard style exhaust or into a mild steel or S.S. low restriction exhaust. A low restriction could have a glass pack type muffler and maybe a resonator. If you have only a muffler then a free flow style will be good. If you have both you can eliminate either the glass pack or resonator for less restriction. Down side is cost, which increases as more stainless steel is added. But stainless is forever (practically). Benefit is performance. Also, the deletion of either the muffler or resonator adds noise.
3) A completely free low (no mufflers) is a mistake for street use. You'll hate the noise, everyone else will hate the noise, and the engine won't like it, either. Bad plan.
I have a TR8 that I put a full stainless system on; headers, resonators, tubes, but no mufflers. Somewhat loud, but SWEET. The engine has been mildly modified and sounds like a lot more than 3.5 liters! But it's a bit noisy. The mufflers will most likely be going on in the spring. I have heard one with mufflers and resonators and it sounds real good. So,.......
If you plan on a full sport system you should get a Rimmers catalog and take a look at the systems. NICE stuff. When I bought my stuff from Rimmers the dollar/pound exchange rate was a LOT better. I don't know about the Canadian dollar/pound exchange. The first important issue is selecting the tube header. There are real differences in the 6-3-2 and 6-3-1 types. One LOOKS nice, the other WORKS nice. But there can be SERIOUS fitment issues around the frame rails and clearance problems to the ground. Also, header length to the first collectors can have a real effect on the power curve, even with a stock engine. All the other issues are secondary and simpler, such as single or dual exhaust, cost, vendor, etc. Try hooking up with a local TR club and go to some all British cars show to see what the TR, AH, and MG guys are hanging on their cars. The more information you have the better equipped you are to decide. Almost everything I learned was from GOOGLE searches, catalogs, and message boards. Try this Spitfire and GT6 board
https://members.boardhost.com/GT6-Spitfire/?968006626 as there have been a bunch of threads about just this topic. Since the GT6 (my other TR) and TR6 engines are so similar most discussion applies. If you are running F.I I can't suggest what to do for the increased flow (lean condition) that a more open exhaust will cause. If you have cabrs, you'll simply have to slightly richen things up.
But when you are done YOU'LL LOVE IT !!
p.s. Don't waste your money on Monza exhaust. Sounds okay, looks good, falls apart.