two of the free ftp programs

[Tony]

Perhaps one of the easiest free ftp program is the add on to firefox browser.  Fireftp
Firefox is free and can be downloaded from http://download.cnet.com/mozilla-firefox/

The fireftp addon can be downloaded from http://download.cnet.com/FireFTP/3000-11745_4-10546451.html
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The second very comprehensive ftp program is filezilla
the download link is http://download.cnet.com/FileZilla/3000-2160_4-10308966.html
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for the simple one file transfer enter your url in a browser  http://www.yoursite.com
to ftp://www.yoursite.com
login with your name and password
This is not a very secure solution logging out is a problem.

You may have to wait 20 minutes for the automatic logout.