Anyone know any good ones for it? I thought it'd be simple as keyframing speeds and having it slow it down, but apparently thats not the case.

The Adobe video workshop http://www.adobe.com/designcenter/video_workshop/ was a good place to start for me. Since then, I haven't found any other good free ones. www.lynda.com would probably have some good information if you're willing to pay for it.

I figured it out by playing with it. It's not that difficult once you get used to it. Be aware that there's a bug in the effect that will sometimes play the beginning of a clip backward. My workaround is to stretch the beginning length and bury the beginning of the clip under another track.