as far as ftp goes, i'm generally quite happy with WS_FTP_LE. it's fairly small, and simple to use windows-based ftp.
when you install it though, it asks you the type of user you are (grants wether you get full LE or not), but i'm sure you can figure that one out.
you can download it from
www.ipswitch.com
never used ws pro.
as far as ftp servers, i use FreeBSD, so all that's nicely built in.
for *really* simple tho, IE has a fairly decent built-in ftp, the only problem is the passwords are stored in IE's history, which kinda sucks unless you have a good cleaner. to log into a site with a pwd, just click File->Login As after connecting to remote host (an error will popup first and you'll get a blank page).