Ten labs for AppFabric and .Net 4 are available on MSDN virtual labs. Virtual labs allow you to borrow a virtual machine for a while, giving you the opportunity to try out the lab online with no setup or installation required. You get the machine and a copy of the lab manual with no other work.
These labs cover .Net 4 Beta 2 and AppFabric Beta 1. If you were at PDC, these labs should look familiar if you were able to spend some time in our hands on lab area.