how to do this in flash?

you said is it heavy on the actionscript or not. It has 119 lines of actionscript for the first frame which contains all the nav buttons, so I'd say it uses a fair bit of actionscript!
 
Nope. Obviously it will take longer to parse it from a XML file. But you can also jsut make say 4 symbols and add listeners to each. Also have a roll-over effect on each. Then make the listener check if the symbols next to it have changed size, and if they have move them accordingly. :)
 
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