Samba and Proftpd are wwwaaayyy to complicated man.
I assume your windows drive is mounted in /mnt/windows and your VMware workstation can access the net here.
First of all, install SSHD on your mandrake box. This can be accomplished by typing 'urpmi ssh-server' or something like that as root. This can also be done by openning the software installer (rpmdrake) and make a search for 'ssh'. Install ssh-server. Now, start ssh by typing as root 'service sshd start'. That can also be done by opening the Mandrake Control Panel (MCC) and clicking System->Services->sshd. You can also decid if you want it to start at boot time with the MCC so I suggest you start SSH from there. Third, start your VMWare workstation and download the following package with IE.
Install this. This is an SSH client. Now clic Start->Programs->SSh and select the file transfer. I don't remember the name. In fact there is two thing. An ssh console and an sftp GUI. Clic the sftp GUI and connect to your Mandrake box by typing its IP address (that be obtained by typing 'ifconfig' as root). Now enter your unix username and password... BAM .. you are in your $HOME directory. Now you can surf your linux box from VMWare. Go in /mnt/windows and downlaod/upload anything you want.
If you use the default firewall that comes with Mandrake you have to open port 22. That can be done by doing MCC->Security->Firewall and then clic the SSH box and the OK button. That should do the trick.
Hope this help