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The worksheet file is easy. Log in to the notebook server and click the link that says upload. You can browse your local computer for .sws files which are then uploaded to the server. From then on you can edit them as any other worksheet.

I'm not sure about the sage_notebook file. As I understand it, the notebook file contains everything, from the list of known users up to each worksheet of those users. I doubt if you would even want to read it in.