convert mov to swf or flv high res

hi, i have a high res mov file which is about 10mb large.

I need someone to show me or provide freeware software on how i can convert this to swf / flv as small as possible but retaining the high res quality.

i'm using [url removed, login to view] to do this, but the quality is not great and the reduced file is not that small.

Skills: Adobe Flash

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