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.
Simple Console Workflow
Introduction to Workflow Services and AppFabric
Implementing More Complex Control Flow and Logic with WF4
Activity Designers and Designer Re Hosting in WF4
Building a Complex Workflow Service-based Business Process
Managing Your Workflow Service with AppFabric
Introduction to the Windows Server AppFabric Cache
Simplifying WCF Configuration
How to use Service Discovery to Locate Services
How to use Service Routing