I'm still trying to learn a consistant forehand and better defense. All those years spent swimming didn't really translate into great running speed, so I've got a lot of work to do there, too. :)
I really liked the Brine mid-top lacrosse cleats (size 9 for me), but couldn't find them again. The New Balance 890 mid-tops are only 370g and look pretty good, but I haven't tried them yet. My backup cleats are the Nike Land Sharks, but they seem heavier. Light low-top soccer cleats seem to be around 200g, but my ankles seem like a little bit more ankle support.
Here's some references for learning the forehand:
I felt I started improving when I tried creating as much spin as I possibly could and not worrying about distance or velocity. One of the tips from the australian article is to focus on the "catapult feeling" as the disc releases from the middle finger. I never noticed this until I tried to create lots of spin, but have come to appreciate that it's a great indicator of the quality of my throw.