New to Flash - made fading text but i need help with a tweek

Hi guys to start with I am a corporate designer. The bulk of my work normally is to design websites and corporate material but design is all i do. Recently I have been looking into Flash but have not had a need to use it in any of my projects.

What I was wanting was for some text to fade in upwards, stop for a short moment and fade outwards upwards. By upwards i mean momentum in an upward direction.

Whilst i had managed to do it quite easily, i realised it took a lot of time and thought maybe ive done it the long way around. Its very simple looking but i have nearly 40 layers and over 1000 frames. Surely a simple thing like this can be done much easier.

Also another problem i realised was that the movement was laggy so i increased the frame rate to 120 which improved the lagginess but resulted in the flash to be too quick

Any help would be great

p.s. i can send the flash file to anyone willing to help me.

Kind Regards