The benchmark file is linked in the post that we're commenting on, near the end of the audio guideline numbered 5.

For the second question, both if you'd like! Definitely put the download link in the spreadsheet so we have the file and can use it to create the audiobook of the anthology, and you can also post your individual podfic to the collection on its own. It's unrevealed for now and will reveal the same day that the anthology is posted.