I would recommend creating an H.264 FLV. The easiest way to do this is to create an H.264 file in Compressor (such as with one of the Apple Device presets) and then change the file extension to .flv. Flash Player will recognize it as an FLV.
My software:
Pro Maintenance Tools - Tools to keep Final Cut Studio, Final Cut Pro X, Avid Media Composer and Adobe Premiere Pro running smoothly and fix problems when they arise
Pro Media Tools - Edit QuickTime chapters and metadata, detect gamma shifts, edit markers, watch renders and more
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