if want to keep your current files, backup them somewhere
then first start installing windows 7, do a "custom (advanced)" install, and set up the partitions with "drive options (advanced)", probably you want to delete the current partition, and create one for windows, leaving some room for ubuntu system+swap (you will be able to access the win7 partition too from linux) and then install ubuntu, it will find and use the available space
if you want to install windows over ubuntu, it's a bit more tricky, because windows will remove the grub (linux's boot program) but resizing should be easy enough with gparted, but you will need to boot from a live ubuntu CD (it comes with gparted), and if you have ext3 or newer (which is the default partition format) it will allow you to resize the partition, after that, see this page:
https://help.ubuntu.com/community/RecoveringUbuntuAfterInstallingWindows