Constant Contact form help for wordpress site

I have an existing Wordpress site ([login to view URL]) and have a constant contact newsletter form on the front page for users to sign up for the newsletters. This form does not have a CAPTCHA and as such my constant contact mailing list is being flooded with fictitious names being generated by robots. What I need is that the space on the front page that contains the CC form, should have a small message (like 'Are you interested in receiving news items in your mail box? If so SIGN UP today) and when user clicks on this then (s)he is taken to a page where (s)he can enter his/her info and also have CAPTCHA there and this cature user information to add to the Constant Contact mailing list or to add to some other list. Alternatively we can use the 'Contact Us' form which has CAPTCHA to capture user info and a small checkbox on the bottom saying "Check here to Sign up for mailing list". If checked then the user's information gets added to Constant Contact list. Also, I need a small link at the bottom of the website for "Privacy Policy". When clicked will launch the Privacy policy page. I need appropriate content for that too. Finally I need full documentation on what exactly the changes were made in case I need to make changes in future.