60571 Final cut pro -to flash

Hi, I need a expert on final cut pro and flash. Due to the files are huge, I don't need you to do the work for me. Instead, I need someone as a online instructor for my technical problem... My major problem is to export final cut pro file to Flash swh format. When I export final cut pro to avi or mov format, I need 1) I need to change the size of the movie to 400 x 300 2) when I export it to other format, the file becomes much bigger than before since I don't want to lose the quality of the video 3) I need someone instruct step by step in final cut option. Please this is emergency .. I need it asap