In this tutorial we will be describing the step by step process for creating the "Clouds" Flash Movie on the right.
Our movie will be created from a Quicktime .mov file. This can also be done using an .avi file.

Step 1: Define the height and width of your movie. In this tutorial, our movie will have a width of 160 and a height of 120.

Step 2: In Premiere 5.0, create a new project at 160 by 120.
Open the Quicktime movie file and drag it into the timeline.
Drag your rendering bar to the end of the movie.
Select File>Export>Movie
Click the Settings button.
Under General Settings, select file type Windows Bitmap Sequence.
Under Video Settings, select a frame rate of 3 frames per second. This particular movie is around 10 seconds, so this would generate around 30 bitmap images. The higher the frame rate, more images are created, so try and keep it as low as possible.
Click OK.
Assign a filename. In this case, we are assigning the filename motion1. Premiere will now save the 30 or so images in numerical sequence, 100, 101, 102, etc.
Special Note: If you decide that you need to change the height and width of your exported bitmaps, you may do so when defining the frame rate under Video Settings. You also also have the option of whether or not to maintain the aspect ratio.

Step 3: This is an alternative that you now have to make any kind of image editing to the bitmap images within Photoshop, such as coloring, resizing, etc.
If no editing is necessary, then proceed to Step 4.

Step 4: In Flash, start a new movie. Modify the document (movie) and set the width and height to 160 x 120.
Select Insert>New Symbol>Movie Clip
Assign a name to your Movie Symbol
Select File>Import>filetype Bitmap and select the first bitmap image (motion100.bmp).
You will be asked if you want to import all of the images in the sequence. Select Yes.
Go back to Scene 1.
Open the Library (Window>Library).
Drag your movie symbol onto the stage.
Export the movie as .swf.