Importng movies

Ive got a movie clip i want to use in the middle of one of my animations. However the file i want to use is an mpeg file.
How can i use this video footage, does anyone know how i can either convert the file to a .mov file or can i capture each frame in the video as a series of mpeg files?
Unfortunatly i do not have flix so i cannot use, and i do not know of any other free software which will do the same.