Set your camera body to Manual (M). Adjust the shutter speed to what you want, and adjust the aperture on the lens. The camera will fire, and stop down the lens automatically.
You won't get any metering, so you'll need to eyeball the exposure, chimp with the rear screen (enable histogram view), or use an external meter.
There's a group on Flickr dedicated to using manual non-metering lenses on Nikon bodies, you might want to check out their discussions.
One of the nice things about the cheaper Nikon DSLRs, like the D3100, is that you can use some really old Nikkor lenses that lack the AI indexing on the aperture ring. As these lenses are not mountable on newer, more capable Nikons without damaging the body, they can sometimes be found for less money than newer lenses.