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\label{fig:MassiveIGWtime} {\bf Top:} The thick black line shows the AM $J_0$ contained within the mass coordinate $M(r)$ of our massive star model rotating with a period of $P_0 \approx 1.5 {\rm d}$ on the ZAMS, while the orange line shows the approximate AM $J_{\rm NS}$ contained within $M(r)$ for a NS rotating at $P_{\rm NS} = 10 \, {\rm ms}$. The shaded regions indicate the AM $J_{\rm ex}$ (equation \ref{eqn:Jex}) that can be extracted by IGW during the burning phases shown in Figure \ref{fig:Massivestruc}. The shaded regions are bounded by lines calculated with a pessimistic and optimistic estimate for IGW fluxes (see equation \ref{eqn:Ewaves}), and are shown in regions below the base of the convective zones (marked by the vertical dashed lines) from which IGW are launched. We have truncated the curves for He burning at the location of the convective core, into which the IGW cannot propagate. IGW can significantly slow the spin rate of the progenitor in regions where $J_{\rm ex} > J_0$, and could strongly modify the spin of the resulting NS in where $J_{\rm ex} > J_{\rm NS}$.  {\bf Bottom:} Spin periods $P_0$ of our model in the absence of angular momentum transport. As the star evolves, the value of $P_0$ decreases in the contracting core. We have also plotted the approximate minimum spin periods $P_{\rm min}$ which may be enforced by IGW during the core He-burning and C-shell burning phases.