Card reader! (Score 1)

If you must have a free solution, a FileZ-like software will do the file transfer job, but you can buy a couple of card readers for ~$50. The card readers will be way faster than a hot sync. As for notes, they do sync to Plam Desktop, but if you mean MS Outlook then most palms come with PocketMirror which syncs the palm to MS Office including Notes / Memo Pad.