Mixing Frame Rates, how can I fix this without re-editing?

Working on some tutorial-style training videos where I have live footage of my talent introduce themselves and the topic they are covering, then a screen cap recording of them showing the process, and then back to my talent to wrap up.

I think I may have started to make a mistake though when it comes to frame rates as my camera footage portions of my finished product appear to be ever so slightly sped up. It's not chipmunk speed but I noticed the voice is slightly higher and faster than the rest of the tutorial. I've made a mess of frame rates and so I did a little research into what is wrong. When looking into it I discovered..

• My camera footage of the intro/outro was shot on a Canon DSLR at 23.98p (But when i synchronize clip with the audio recorded from my external recorder it shows as 23.98i in my project)
• My screen recording that was recorded from the computer in Screenflow was exported at 30p but whens synced with the audio recorded from my external recorder shows as 30i
• My animated intro bumper form AE says it is 25p
• My project says its 25p in the settings.

I've already edited out several of these tutorials, so I need to know...

What I can do to fix my current videos?
How do I prevent this in the future as we start to record more of these?

Has anyone encountered this? Any ideas?

Interested to see what replies you get here.

I had a project that had mixed frame rates, and I only realised it when it failed to export. Eventually I just went back and conformed all of the non 25p clips to 25p. Should be an option in the video inspector if the clips are different from the timeline settings. There will be some slight speed variation I guess.