If you plug your tablet into your computer, then you can just copy and paste your files from your internal memory to your external memory folder.
If you're on your tablet, you can go to your file manager (or My Files, whatever it's called) and select which files you want to copy, copy them, then paste them into your external storage (or external sd) folder.
If you want to move applications, you could manually do it by going into settings--> Applications. Then you have to click one by one and it should show Move to SD card. You can also get AppMgrIII which allows to move them faster.
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