Can someone point me in the right direction about energy and the flare and arresting rate of descent?
I don't know about pointing you in the right direction but this may help. For my first trip in a Sea Fury the young sub-lieutenant that briefed me said use 92 knots over the fence. I did just that as they day was calm. Just before the flare I closed the throttle and the aircraft failed to respond to back stick and fell out of the sky. It was only the strong landing gear that saved the day. The bounce was something else.. A few weeks later was given another Sea Fury and briefing from someone else. He said use 105 knots over the fence.
When I said the first bloke said 92 knots the second chap was horrified saying I could have killed myself (tell me about it!) because 92 knots was an aircraft carrier landing just above the stall and with power on until after touch down. That explained a lot.