Well, if you are wanting to know the labor hours including clutch change, it is over 9 according to ford, for a contique. The cougar is probably very similiar. A grizzly clutch is in the $300 range, but a stronger one could be double that. Aluminum flywheels are anywhere from $300-$600. You could look in the classified here. There were some advertised recently. Bottom line: If you have to pull the transmission anyway, try to get everything else related done that you want/need to at the same time. The job is too expensive/time consuming to be a casual project IMO.
Edit: The information above is based on cars with a 2.5L. I have no experience with the zetec.