Simple flash video

Hiya

I'm doing a site similar to this one:

http://www.lovebirdagency.com/index_flash.htm

I have the video as a .mov

http://www.breadlegs.com/intro.mov

Can i just import it into the timeline?

or do i need to do it so that it calls it in?

hello???

This is where I am at now with it:

http://breadlegs.com/clientproofs/mi...ite-intro.html

the lip synch is wrong and the quality seems rubbish whatever setting.

heeeeeeeeeeelp