This video assumes you already have Audacity installed and the lame encoder to export to .mp3 installed.
This video covers the following:
Downloading a song from the VIH site
Saving the song where you can find it
Opening the song in Audacity
Practicing with the part predominant track
Practicing with the 3 other parts and no part predominant track
Exporting the file to a place where you know where it is
Submitting the song