I just did it on my NON-rooted phone with Froyo on it.
It took 2:57 on my phone and went through these steps:
<ID:0/008> Added!!
<OSM> Enter CS for MD5..
<OSM> Check MD5.. Do not unplug the cable..
<OSM> Please wait..
<OSM> SPH-D700-EF02-8Gb-REL.tar.md5 is valid.
<OSM> Checking MD5 finished Sucessfully..
<OSM> Leave CS..
<ID:0/008> Odin v.3 engine (ID:

..
<ID:0/008> File analysis..
<ID:0/008> SetupConnection..
<ID:0/008> Initialzation..
<ID:0/008> Get PIT for mapping..
<ID:0/008> Firmware update start..
<ID:0/008> zImage
<ID:0/008> recovery.bin
<ID:0/008> param.lfs
<ID:0/008> Sbl.bin
<ID:0/008> boot.bin
<ID:0/008> cache.rfs
<ID:0/008> datafs.rfs
<ID:0/008> factoryfs.rfs
<ID:0/008> modem.bin
<ID:0/008> param.lfs
<ID:0/008> recovery.bin
<ID:0/008> zImage
<ID:0/008> Removed!!
<ID:0/008> Completed..
<OSM> All threads completed. (succeed 1 / failed 0)
Setting up phone with all my stuff seems to be fine.
THANKS!!! You are the best!!