I use a method that combines two excellent topics posted previously. First I find the prog I want, then I select the individual source with the best bandwith. I then wait for connection, find more sources, and then find more sources from the found sources, and so on. I've gotten an avg of 50 kb/s and a high of 90 kb/s with this.
Small edit: I'm actually now avg at roughly 90 kb/s, with highs in the 100s.