The following table lists files for WorkOutWriter workouts. When a WorkOutWriter workout is saved, two files are generated - a file with a wow extension and a file with a txt extension. The files with the wow extension can be opened by WorkOutWriter. Once the file is opened, it can be modified as desired. Any changes will automatically update the set and workout distance and time calculations. The workout can then be printed and saved by WorkOutWriter.

If you do not have WorkOutWriter, you can display the file with the txt extension. Then print the file with the print button on your browser. If you want to order WorkOutWriter, click here to go to the Order page. After clicking one of the workout file links for downloading or displaying, return to this page by clicking the Back button on your browser. Go to our STR Short Course Workouts or our STR Long Course Workouts for more free workout downloads.