Normalizing Data

There isn't any one seminar or video on how to accomplish what you are talking about. You're on the right track knowledge wise I see by the courses you have taken.  Now it is just a matter of combining that into making a working solution for you.

The way I see it there are two solutions.  Much like pulling at a loose thread on a sweater, you just start picking apart your db, fix this here and that there.  You will find that making a change on one thing will often break another.

The other solution would be to sit down and plan out your db on paper, just like in Richards new series, Association 1.  Using your old db as kind of a road map, list out what you like and don't like.  What works well and what doesn't and how you need to make it right.
Then build it new.  
You shouldn't loose your data because you will be able to import it into the proper places when you are finished.

I chose the first method in the db I'm responsible for.  I've been at it for what seems like forever.
Honestly I think, looking back now, that I would have been better off starting fresh. I don't think I would have had near the heart burn that I've had.

Which ever road you take make sure that you back up, back up, back up!
Work with a copy making sure you don't trash your live data.

Regarding removing your old switchboard, it really was just a crutch for beginners to have a menu system.
You have learned to make you own forms, put buttons on the forms to open other forms or run reports, etc.

It really is pretty much duplicating that functionality like you want it.  Put your new menus in place and stop using the switchboard.