Lot's of questions, eh?
If we take an abstract 'type' like 'man', this type sort of defines the required characteristics to be 'a man', however what is the difference between the type 'man' and the group/set of 'men'?
This is straightforward. The type 'man' is a collection referred to by the word 'man'. A set of all members of the type 'man' is an extension. This is in distinction to determining members of a collection by intension. If 'Socrates' is in 'man', then 'Socrates' is a token or instance in this context and could be listed in the extension. In set theory:
man := {Socrates, man1, man2, ...}
What is the difference? Well, if you take type to mean a general collection of more specific instances, nothing. Why the synonym? Charles Sanders Pierce was one of the founders of semiotics, and had an interest in languages and needed terminology to differentiate between the idea (man) and multiple instances of the word in the sentence "A man is not a man, until he decides to be a man." Here, there is man-as-type, and man-as-token. Presumably, man refers to the same idea (isn't polysemous) but is written three times. In computer science, we use the term token in exactly the same way.
how does the 'reals' differ from the idea of 'real number', are they the same?
'Reals' is a synonym for 'real number'.
How come we use 'man' to sometimes refer to the set of all humans, I assume this is an element of natural language, so refers to the set of tokens of the type 'human' and not the type 'man'?
Words start with meaning, and then often are used in different senses to differentiate experience. This is the polysemy I referred above. There's a lot of research into how it happens, but the basics are, one group of people uses it one way, another a different way, and then both people just accept there are two senses. In literature, they're usually indicated with the subscript. Thus, if you open up the OED to 'man' you'll see definitions man1, man2, man3, ...There are some words that dozens of distinctions depending on the place and the people. Both etymology and historical linguistics study this sorts of differentiation of meaning.
If I have a property like 'men have beards' is that describing a property of the 'type', a property of the 'set' or a common property of the tokens?
Excellent question. First, the property is an intension: {x : x has a beard}. Intensions are used as rules as opposed to relying on lists. Now, the question is when you say man, are talking about a collection of real entities or a the language used to label the real entities. Here, things get philosophically tricky and you're entering metaontological and ontological discourse. Intuitively, we can differentiate between man and 'man'. This is called use-mention distinction. Man without delimitters is generally presumed to refer to the being with physical existence, while the 'man' with delimitters refers to the language. What's confusing is they're both language: the former is language to talk about the physical being, and the latter is language to talk about the language referring to being. It's meta. In fact, it's metalanguage.
All of this stuff traces its origins back to the problem of universals, and if you study your philosophy, you'll find that men like Quine, Carnap, Socrates, Plato, and others have very different views.