That took me some experimentation.
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http://www.swishzone.com/index.php?area=products&product=videoUpload the video as an attachment, then get its url. Then use the flash tags to display the url.
From memory it wasn't the sort of task I wanted to do too often.
EDIT: There is two methods, one where the whole video must download b4 it starts to play, or the streaming method where it buffers a bit and then starts playing. Its all in the html code that decides, however I cant remember the streaming html code.