Hi,
I have to agree with Leader (LDO), but would like to add some points.
I myself learned SH through playing FR. I played tens of thousands of hand of FR, and then just switched to SH game. Since game theoretically there is NO difference between FR (where UTG-UTG3 folded) and SH play, only the explotative measures has to be changed (however when I made the switch, I wouldn't even have understood what I wrote in the previous sentences:D). I mean in FR you can relentlessly steal blinds and stuff, cause most of the players are nits or tight regs who just suck at blind defense - that's not true for SH. So that's the paradox between FR and SH play - there should be no difference, and basically there's a kind of huge difference. Anyway...
So if you played FLFR before, that should be a good starting point. You just play your regular ranges, and when you feel it can be applicable, you just widen/tighten your ranges for different spots. Since in FLFR not just the opposition, but usually Hero himself is a nit, he has to open up quite a bit - at least from my experience with myself and with students. So I'd suggest taking your quote-unquote normal ranges to the SH table, and then widening them appropriately.
I guess the most important stuff is learning a new game or a new format is not the material, but the method of learning. I myself prefer and would recommend finding sweat partners who are first a bit above you in skill levels, then even, and after that below you. Not just because then you give back what you got back from the other guys, but also explaining situations that seem standard to you may make you realize potential leaks in your game, or if not, just give you a better and deeper understanding of the game. (E.g. I guess a lot of intermediate player couldn't tell why we raise certain hands in certain positions, that is an absolute must for exploitative play.)
Hope I could help.:)