Tableau already provides sample Datasets that everyone can use to practise building sheets and dashboards. Take a look at the Sample - Superstore dataset for example

More info on that dataset here.
It also provides Geographic data so you can practise building maps and geographic aggregations. Some examples are found in Tableau's Sample Workbooks that are based on the datasets I've described

In terms of practising SQL - you haven't specified which flavour of SQL but you can start with Oracle which is very well known and used. You can create an account in Oracle SQL Live which will give you access to several online sample databases provided by Oracle where you can practise your SQL queries.
An advantage of using Oracle Live SQL is that you won't have to concern yourself with setting up the database as it will already be ready to use. Does that help?
https://livesql.oracle.com/apex/f?p=590:1000