Steve;
Do you have an FTP client? If not, you can download FireFTP for free. (Assuming you are using the Firefox browser, that is.)
Then just type in the address of the server (ftp://ftp.ildaswap.net) and click on the connect button. It will ask you for a login ID: (type in "ilda") and then a password: (type in "swap").
Then you will be logged in and you can copy files from your computer to the server (upload) or from the server to your computer (download). It's easy!
Adam

