It looks like for me "be flexible" is the way to go. I was supposed to swim and do a rowing xfit workout today - worked late and had to be home to help out (having some floors refinished) at a certain time. Did what I needed to do and then headed to the basement to do tomorrow's workout - bike five minutes hard, two easy times four. Second workout was max squats times 7 - substituted leg presses.
Worked up a good sweat with the intervals. They hurt, but it was a good pain. I have no clue about distance, but it doesn't matter - I worked it hard and that is what matters.