Animation Shop Question

My animations turn out quite choppy and I've read that increasing the number of frames capped can make the animation smoother. I'm just wondering if it is possible to open a clip in AS so that the frames are laid out and I could select those that I want to keep in an animation? If so, what file formats work?
I think it's possible in IR but not AS from what I've managed to find out from previous posts? Can anyone confirm that? Every movie clip I've tried so far gets an invalid error message. Currently using a trial version of AS 3 and I'm wondering if that might be one of the limitations on the trial version.

I've been checking through the previous weeks' posts and memories for the answer under animation and AS but I'm pretty sure it's not there. Thanks in advance to anyone who can help. :>