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Well i didnt see the clips but You can do a lot of things to improve quality and keep file size down. Flash's built in encoder sucks. I recommend converting to AVI first then using virtual dub to get file size down using a DIVX or similar encoder. Or/ Then convert to flv either using a free FLV converter or building your own with FFMPEG on your machine as i did. Mess with the bit rate to adjust quality and size. A small/medium video size, low quality audio, and med/high bit rate is usually the best option. (Use a bitrate calculator). Also adjusting the Frame speed on ffmpeg will fix the choppy parts but make file size bigger.
I'd go into more detail but firefox and javascript is lagging like a mofo right now. (one letter per second)
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