Verification of your website is compulsory before you can submit your sitemap to Google, Yahoo and Bing.  The verification can done easily using the Webmaster Tools as follow:

The verification will take place after you have inserted the verification meta tags (provided by Google, Yahoo and Bing) on your index or home page.

A FTP software will be required if you intend to do it by yourself. I will recommended FileZilla as it is free and easy to use.

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