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Did you run the installer? Once it's been run, it should add the version to your dropdown, it is not installed in the mods folder like a mod, it's a little different. If you don't see it in the dropdown after you've run it, try scrolling all the way to the bottom.

I assume you mean one at a time and not both at once. I'm also assuming you mean it happens even on a newly created world? Which would mean a profiler like the "laggoggles" (one word) mod probably wouldn't be that helpful? Well here's a link to it just in case you feel like trying it anyway (to use it, check for its key bindings in the settings menu; it's not an item): https://minecraft.curseforge.com/projects/laggoggles?gameCategorySlug=mc-mods&projectID=283525 This could possibly be a sign that the tick rate is lower than normal. If the tick rate (or ticks per second / tps) of the server (including on a single player world) is lower than normal, then all mobs, projectiles, etc will look like they're moving slower and/or choppier even if your FPS is still high. You can check whether this is the case easy enough, just go into a single player world and type this in chat: /forge tps Look at the part of the output that says "Mean TPS". Hopefully it reads 20, or close to 20. If it's much lower, then you have TPS issues, which means your CPU can't handle the amount of computation the modpack is asking it to do. In any case, finding out for sure whether it's TPS or FPS is probably the best first step so try that command above and see what you get.