OK, here are some details on classical Quenya and classical Sindarin (based on Helmut W. Pesch, Das große Elbisch-Buch, Bastei-Lübbe 2009)
The phoneme inventory of Primitive Quendian was
p t k
pʰ tʰ kʰ
b d g
m n ŋ
r,l
ɣ
w j
a, e, i, o, u, ai, oi, ui, au, eu, iu
An early addition to this repertoire were prenasalised consonants mb, nd, ŋg
that developped differently in Quenya and Sindarin.
Sound shifts for Quenya
pʰ tʰ kʰ -> f θ x (later: θ -> s)
b- d- g- -> v- l- Ø
-b- -d- -g- -> -mb- -nd- -ŋg-
mb- nd- ŋg- -> m- n- ŋ- (later: ŋ- -> n-)
The loss of almost all b's, d's, and g's makes Quenya phonological similar to the Finnish language.
Quenya has some old compounds that preserve the pre-shifted state of a root, e.g., for dome > lome "night, darkness" there is an old compund tindome and a newer regular one Aldalome. This adds to the diachronical depth of the language.
Sound shifts for Sindarin
p t k -> b d g
pʰ tʰ kʰ -> v ð ɣ (later: ɣ -> Ø)
mb- nd- ŋg- -> b- d- g-
kʷ -> p
w- -> gw-
Sindarin also has a lot of lenitations (i.e., in certain contexts the initial consonsonant of a word is changed to some "softer" consonant) inspired by Welsh. The lenitations are different for original b d g
and b d g
that come from mb nd ŋg
. Sindarin also has acquired an umlaut y
.
EDIT 3: Evolution of initial sp-, st-, and sk-
Both in Sindarin and quenya, consonant clusters with an initial s were simplified in two steps: First, the stop became aspirated and the s was dropped
sp st sk -> pʰ tʰ kʰ
and than the aspirated stops became voiceless fricatives
pʰ tʰ kʰ -> f θ h
In Quenya, also the so-created θ's became s later, such that the net development of Quenya is
st -> s
EDIT 1: Some more information gleened from the dictionary
Quenya Words beginning with h-
derive from Primitive Quendian roots beginning in kʰ-
. The initial consonant cluster stʰ
was simplified via θ
to s
.
Some words beginning with ç-
like hyarmen "south; left side" come from roots beginning in kʰj
.
Sindarin has simplified some consonant clusters like kl- kr-
via intermediate voiceless l and r but in classical Sindarin those l's and r's are the usual voiced ones (despite being retained in orthography as lh rh).
EDIT 2: The grammatical changes aren't explained in great detail. It seems that Tolkien applied some handwavium here when he states that Quenya was consciously changed for greater clarity. On the other hand, Sindarin has evolved naturally (in Tolkiens internal history) in the woodlands of Middle Earth where everything is interwoven with everything.