Can someone give me some direction, not asking you to write the script,just some direction.

I have an index page on the site, (i'm using a JS menu, so basically everything I have on the site relies on JS.)
It's an intranet site, so the only browser is IE.
What I wish to see is this:

click on link in navbar from index page, window.open('blah'),
ok new page,
now , in this new window, I would like the user to be able to interact with this page(which they can do now), and then and only then be able to send that page back to my index page within a frame on the index page.
All my pages are working and without errors.

My thoughts so far are to run a frame within my index page and have it "blank" so to speak, so when a new window from the navbar is opened, it will have a place to go to in the index page when I want to send it there.

I don't need the frame to be dynamically updated, just a one time thing.
So what I need some help in, is how to take that new window, and send it into the frame on the index page, by send I mean "dock"? I suppose because I do not wish that "new window" to be open anymore, it is now viewed in a frame from the index page.
Currently I can set the Iframe to view this "new window.htm" and you can click on it to open it in it's own window, but how would I go about sending that window back to the Iframe?
Does that make sense? *smile*

I would greatly appreciate some direction on this task.