SWF to YouTube?

From: Charles Self <karl.self@xxxxxxx>
Date: Wed, 30 Jan 2008 17:38:41 -0800 (PST)

Hi, I have a video file here which is saved as SWF (Shockwave-Flash).
How do I convert that to a YouTube-suitable format (MPEG-4, 640*480
with 64k Mono MP3 audio) for free, please?
The Wikipedia article on the matter is rubbish, by the way.
.

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