Ack and I thought I would just have a simple tutorial, here you go throwing more things in
I am going to break this question up into two tutorials. One on defragmenting and one on system restore.
It is taking me a little longer than I would have liked, so I will try to answer anything that Papa already hasnt.
When it comes down to it Norton Speeddisk is just like any other defragger, but it does give a great deal of detailed information about what is fragmented.
Just because the system restore files are fragmented is no reason to delete the files. Generally fragmentation only causes a problem for loading programs and data, and that problem would just be a slow down. Static data such as a system restore that is not used often or does not cause slow downs should not be a problem fragmented.
24% fragmentation though is high and you should defrag your drive. This could take a while, so it is recommended you do it when you go to sleep, as there should be no reason for you to be up while it runs. After the defrag, the whiles will not be as fragmented as they were previously as speeddisk will try to arrange the data into contiguous spaces.
As Papakid said you can delete system restore files, just by turning it off in My Computer and turning it back on will wipe em out and start system restore again.
There will be other ways, such as disk cleanup, that i will go over in the tutorial.
As for preventing it in the future there really is no way. File systems such as NTFS handle fragmentation better, but still have the same issues. Upgrading to that filesystem type may help you.
Overall though, there is nothing you can do, and you should do a defrag at least once a month. Everyday is way overboard.