I use a "jet fin" (IDI Power Fin) which are really nice for the frog kick. I usually use the frog kick when very near the bottom or doing a swim through on a wreck or any other place I don't want to stir things up. Otherwise I use the typical flutter kick and those fins work well for that too especially in a current.
Frog kick is great for photography! A fluter kick will kill your video and make the viewer seasick! Frog kicks done right a very powerful and will take you a long way! I am not sure which one I use most? A frog kick is only done underwater by the way. So it is the same no matter your depth!
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This is exactly what I tell my open water students. Equalize on every breath until you get down to your "cruising" depth. Also, the healing process may have left your tissues a bit less stretchy than they were before, so take it slow. There is evidence that frequent divers have an easier time equalizing than occasional divers--perhaps the tubes become more pliant or something--so you can expect improvement over time.