Feline:
It's not free, but is easy and gets you a full backup of your HD.
Buy a Maxtor 40Gb or larger HD... Should be around $50 U.S. these days.. If it is a packaged drive (nice box) it will come with the Maxtor HD format/copying routines. If not, load those from the Maxtor website. Their very intelligent drive copy app ( runs under DRDOS, if I recall) does 1:1 copies, but in the process it reads files and rewrites them contiguously. So you get a bootable new hard disk that is fully defragged.
Good luck.