convert .mov to .swf

I used Apple Keynote to create a movie file that I want to convert to .swf and put it on the home page of my website.  Are there any free programs to convert the file?  I have tried one but when I asked it to do a high quality conversion it was 5mb in size.  I am wanting it to be small so it can load right when you browse to the website.  
mkramer777Asked:
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LAMASEConnect With a Mentor Commented:
Flash has a built-in converter, but you have to manipulate the settings correctly to have a small file and a reasonable quality. Remember that better quality = more bytes ;)

Youtube converts well the video files, and you can find free tools to download the swf from youtube after processed.
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andreyman3d2kCommented:
Is it possible to just upload it to youtube, then embed the video into your site?

Andrey
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