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If your site is using 'normal' Freeola hosting then your can just use your normal FTP client to place the file on your site (I can recommend the free Filezilla FTP client).
OR
If your site is a Freeola InstantPro one then when editing a page use the 'Media' option in the toolbar - this opens a window that helps you add your chosen media type.
EDIT:
Note the supported file types with Instant Sites are:
QuickTime (.aac, .qt and .mov), Flash (.swf), Shockwave (.dcr, .dir and .dxr), Windows Media (.wma, .asf), MPEG (.mpg, .mpeg, .mp3, .mp4 and .m4a) and AVI files. You can also embed YouTube and Google Videos.
So you may have to save/convert your file...
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