Animation file size too big, any other way to bring into flash?

what’s the best format for video animation to incorporate into flash mx? I’m thinking quicktime but im having trouble finding software(free) that’ll let me convert avi’s to mov.

my avi file is 30 second animation but its about 170 megs and i think thats a little ridiculous. My file was original a smack file which i converted to mpeg and there is audio with it. Converting to divx brought the file down to a fair size of about 4 megs but then i dont think i can display divx videos in flash.

any ideas on how i can get a 30 second animation into flash while limiting the video size?