I use ADF Sender on my laptop and transwarp on the Amiga.
All you need to get started is a Workbench disk with the "type" command (all should have that I believe).
The info is here:
http://adfsender.stoeggl.com/adfsenderterminal/methods.htmlI used method A2 and it worked like a dream.
Some caveats for me at least.
I need to format the floppy on the Amiga first, or I get errors on the transfer.
I can't go over 19,200 BPS reliably. Haven't tried it with the 1200 I just got, but that works for my 500. (Could be my USB serial port on my laptop which is slow as well.)
(baudbandit.device didn't hurt, but didn't help either)
Use only DSDD floppies. High Density might work if you cover the tab, but it's hit or miss...
desiv