Original MOV File:

Original R'n'R video was a QuickTime MOV file, over 93MB in size.  Picture size: 640 x 480 pixels, about 6 minutes, Frames/sec - 11.60.

Sample Files Imported into Macromedia Flash:

This was imported into Flash at a quality of "80", and reduced in size.

160 x 120 pixels resulted in a file size of 14MB. The quality is poor.
275 x 206 pixels resulted in a file size of 38MB, but the quality is better.

The contoller came from one of the sample files that came with Macromedia Studio MX.

Sample Files using Flowplayer:

The original MOV file was converted to FLV files using Riva FLV Encoder 2.0.  Flowplayer was used to show the videos.

File converted to "DSL" format is 27MB.
File converted to "Offline XML" format is 75MB.