The FPS Controller component
First get it from Macromedia Exchange and install it using the Flash Extension Manager.
Then drag this component from the Components panel onto the stage, give it an instance name 'fpscontrol', and set the parameters to 'dancer' (the instance name of the movieclip containing your animation), 12 fps, and 'PingPong' (to make the animation loop forward and backward):
Set up the elements
Set the size of the document and the global framerate to a value of 12 (or less, but not more).
Create a new Layer named 'clip'. Import your animation (animated gif or flv), and create the movie clip. Drag it on the stage and give it an instance name 'dancer'.
Go back to the document properties and set the global framerate to a value of 100 (this higher value will allow the animation to play accelerated)
Now the counter: make a movie clip and give it the instance name 'speed_mc'; draw a black circle and put it inside. Create a dynamic text area, name it 'display' and put it inside too. Then drag 'speed_mc' on the stage.
It should look like this:
|» Level Intermediate|
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