If you are using a windows based computer, you can use Internet explorer as your ftp client.
You need either IE 5.5 or 6, can't remember which off the top of my head. You can enter the ftp address in the title bar, like
ftp://100free.com. When it finds the site, right click in the white space on your screen and select login as, enter your username and password. You will now be in your directory on their site and can copy files by simply dragging and dropping them from your computer to the Internet Explorer window.