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Laurie Hernandez explains wink, nervous Olympic moments in book excerpt

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Two of Laurie Hernandez‘s most memorable moments in Rio were mouthing “I got this” before her team final balance beam routine and winking at judges before her floor exercise.

The former became the title of her book, “I Got This: To Gold and Beyond,” due out Tuesday. The latter she also details in the book’s pages.

Hernandez, the first U.S. female Olympian born in the 2000s, is the third member of the Final Five to pen a book.

Hernandez took team gold and balance beam silver in Rio, becoming the youngest individual U.S. Olympic gymnastics medalist since 1992 (Shannon Miller).

She then became the youngest winner of “Dancing with the Stars,” which she also reviews in the book.

Here’s an excerpt from “I Got This,” where Hernandez looks at her Rio Olympic experience:

“The amazing thing about the Olympics is that you feel so many different emotions in the span of a few days, and they are all intense. So it was nice to have at least one totally playful moment. For me that moment happened during my floor routine in the team finals, just before we won. I spontaneously winked at one of the judges and everyone there, and at home, seemed to love that. But honestly I don’t know what came over me. Right before I went on, I was so nervous I looked at the team and said, “Guys, I’m so scared. It’s the last event, what if I mess up?” Any time you are competing as a team you have those worries—I know I had certainly felt the same way at international meets. Thankfully, the girls assured me that wasn’t going to happen. They said, “No, no, no, you’re fine. Don’t worry about it. We’re a few points ahead, so just go out there and enjoy yourself.”

I made my way toward the warm-up area. I was feeling pretty good by then, so I stood to the side and took a deep breath. I wanted to soak in everything around me, because it was definitely a major moment. I scanned the cheering crowd and all I saw was a sea of green. Brazil’s colors are yellow, blue, and green, and the entire arena was decked out in green. The mats were green, the logos were green, everything around me was green, and for a split second, I found it kind of intimidating because in the United States, all our equipment is blue. Even a seemingly small difference like that can be jarring.

Then all of a sudden I heard this beep. It was coming from the little TV screen in the warm-up area that lists your name, your country, and the event you’re about to compete in. My screen read Lauren Hernandez, USA, Floor Exercise. After I heard the beep, the screen switched to GO, which meant I had to go salute the judges and begin.

When I stood up on the floor, I could see one of the out-of-bounds judges in my line of vision. That is the judge who checks to make sure your foot never crosses over the white line. Well, I looked straight at her and suddenly felt this surge of confidence to wink. After I did that, I went on to do an amazing routine. When it was done, I was so proud of myself! Later, a woman came up to me while I was watching Simone and Aly compete in their all-around finals and she said, “Wow, I just want you to know that when you winked at the judge, it really worked.” I didn’t know how to respond, so I just said, “Thank you. That’s very nice of you to say.” That’s when she told me she was the out-of-bounds judge! All I could say was “Oh my goodness.”

When I think back on the Olympics, there were only two times I was anxious for myself or for one of my teammates. In my beam routine, I always find the triple series (or what is called a flight series) a little nerve-racking. That’s when I have to perform three moves in a row backward: I do a back handspring, followed by a layout step-out, followed by another layout step-out. I had a good feeling before I was going to compete that I would hit it, but it’s something I’m always slightly worried about in the back of my mind. The other thing that had me holding my breath was Aly’s first tumble, because she does so much in that pass. I don’t think she’s ever worried about it, because in her head she’s doing everything she needs to do to execute it beautifully. But as you watch, there’s a lot going on, so you fear something might go wrong. She basically does a round off, a backward one-and-a-half twist, and then she steps out of that to connect to another round-off, a back handspring, and then she does this spring called a double Arabian and basically goes up in the air to do a half turn and double front flip connected to a front layout, which is a front flip with a straight leg where her whole body is open. It’s incredible! It’s so insane. It wows me every single time.”

MORE: Hernandez discusses her 2017 plans

Laurie Hernandez

World Swimming Championships race videos list

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The favorites have largely reigned at the world swimming championships in Budapest.

Olympic champions Katie LedeckyLilly KingKatinka Hosszu and Sarah Sjöström dominated the early women’s events at the Duna Arena.

New stars emerged on the men’s side, but Caeleb Dressel and Chase Kalisz‘s first world titles were anything but a surprise. They joined Rio gold medalists Sun Yang, Adam Peaty and Chad le Clos in starring roles.

The U.S. has continued its relay dominance, winning the first four of eight races at the eight-day meet.

A full list of every Olympic event swimming pool final from the world aquatics championships in Budapest.

Event Winner Video
Women’s 50m Freestyle
Women’s 100m Freestyle
Women’s 200m Freestyle Federica Pellegrini (ITA) LINK
Women’s 400m Freestyle Katie Ledecky (USA) LINK
Women’s 800m Freestyle
Women’s 1500m Freestyle Katie Ledecky (USA) LINK
Women’s 100m Backstroke Kylie Masse (CAN) LINK
Women’s 200m Backstroke
Women’s 100m Breaststroke Lilly King (USA) LINK
Women’s 200m Breaststroke
Women’s 100m Butterfly Sarah Sjöström (SWE) LINK
Women’s 200m Butterfly Mireia Belmonte (ESP) LINK
Women’s 200m Individual Medley Katinka Hosszu (HUN) LINK
Women’s 400m Individual Medley
Women’s 4x100m Freestyle Relay United States LINK
Women’s 4x200m Freestyle Relay United States LINK
Women’s 4x100m Medley Relay
Men’s 50m Freestyle
Men’s 100m Freestyle Caeleb Dressel (USA) LINK
Men’s 200m Freestyle Sun Yang (CHN) LINK
Men’s 400m Freestyle Sun Yang (CHN) LINK
Men’s 800m Freestyle Gabriele Detti (ITA) LINK
Men’s 1500m Freestyle
Men’s 100m Backstroke Xu Jiayu (CHN) LINK
Men’s 200m Backstroke
Men’s 100m Breaststroke Adam Peaty (GBR) LINK
Men’s 200m Breaststroke
Men’s 100m Butterfly
Men’s 200m Butterfly Chad le Clos (RSA) LINK
Men’s 200m Individual Medley Chase Kalisz (USA) LINK
Men’s 400m Individual Medley
Men’s 4x100m Freestyle Relay United States LINK
Men’s 4x200m Freestyle Relay
Men’s 4x100m Medley Relay
Mixed 4x100m Freestyle Relay
Mixed 4x100m Medley Relay United States LINK

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VIDEO: Phelps loses Shark Week ‘race’ to great white

Caeleb Dressel, Chase Kalisz open post-Phelps era with world titles

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In a 20-minute span, the future of U.S. men’s swimming may have arrived in Budapest on Thursday.

Chase Kalisz, 23, and Caeleb Dressel, 20, each bagged his first major individual gold medal at the world championships. They headlined a three-gold day for Team USA, which was anchored by Katie Ledecky bouncing back from her first major defeat to lead the 4x200m free relay to gold.

Kalisz ensured the 200m individual medley crown stayed with the U.S., fulfilling years of promise and succeeding longtime training partner Michael Phelps and Ryan Lochte in the event.

Dressel, the youngest U.S. man to win an individual Olympic or world title since 2005, broke his American record in the 100m freestyle to prevail by a distant seven tenths of a second in 47.17. Nathan Adrian, the 2012 Olympic champion, made it the first one-two U.S. men’s finish in a global 100m free since the Seoul 1988 Games.

Kalisz won the 200m IM in 1:55.56, by .45 over Japan’s Kosuke Hagino and .72 over China’s Wang Shun, who took silver and bronze in Rio behind Phelps. Kalisz overtook Hagino on the third leg, breaststroke, with the fastest split in the field, and held on in the last 50 meters of freestyle.

Phelps and Lochte had combined to win every Olympic and world title in the 200m IM from 2003 through 2016. That’s four Olympics — all won by Phelps — and seven worlds — the first three titles taken by Phelps, the last four by Lochte.

“Those two are my idols,” Kalisz said. “No one’s ever going to replace those guys. Those guys are going to be what, hopefully, my kids are probably going to be talking about those two”

Phelps retired after the Rio Olympics. Lochte isn’t in Budapest due to his suspension following his Rio gas-station incident, but plans to make a run for Tokyo 2020 at age 35.

For now, U.S. men’s swimming is led by Kalisz, Dressel and Ryan Murphy, the 22-year-old who swept the backstrokes in Rio.

Kalisz and Dressel are only the third and fourth U.S. men other than Phelps or Lochte to win individual world titles since 2009 (Aaron PeirsolMatt Grevers).

“We’re still in a rebuilding phase,” said Kalisz, previously a world team member in 2013, 2015. “This has been probably the best world championships I’ve been to as far as the team being close.”

Kalisz, who took 400m IM silver at his first Olympics in Rio, may just be getting started.

He can go for double IM gold in the 400m, his trademark event, in Budapest on Sunday.

“When I had the opportunity to step into the 200m IM, it was an honor,” Kalisz said on NBCSN. “I like [the 200m IM] a lot more than the 400m IM. It doesn’t hurt as bad. If you were to tell me four months ago that would be my first world title [in the 200m IM rather than the 400m IM], I probably would have laughed in your face.”

Dressel nearly quit swimming three years ago as the No. 1 recruit in the nation. Then, under perhaps more pressure than any swimmer in Rio, swam a personal-best time in his very first Olympic splash leading off the 4x100m free relay team to gold.

Dressel has only improved after his junior year at the University of Florida. He qualified to swim in up to nine events in Budapest and is now up to three golds with a few more events left. He led off the 4x100m free relay on Sunday with an American record in the 100m free, then went even lower in Thursday’s final.

“Before the race, I was like, hey man, this is going to be the first of many, many finals that you’re going to be in,” said Adrian, who took bronze in Rio, where Dressel was sixth. “He’s going to be incredible in the years to come.”

In other events Thursday, Spain’s Mireia Belmonte followed her Olympic 200m butterfly gold with her first world title. She won by .13 over German Franziska Hentke, with Hungarian superstar Katinka Hosszu earning bronze.

Americans Simone Manuel and Mallory Comerford qualified second- and third-fastest into Friday’s 100m freestyle final. Swede Sarah Sjöström, who shattered the world record leading off the 4x100m free relay Sunday, leads the eight-woman final.

Lilly King and Yulia Efimova set up another breaststroke showdown, this time in the 200m distance. Efimova will be heavily favored, while King was the last qualifier into Friday’s final in a tougher distance for the 100m gold medalist and world-record holder.

Murphy was the No. 2 qualifier into Friday’s 200m back final, behind China’s Xu Jiayu, who beat Murphy in the 100m back earlier this week.

Americans Kevin Cordes and Nic Fink qualified for Friday’s 200m breast final, but the favorites are Olympic bronze medalist Anton Chupkov of Russia and world-record holder Ippei Watanabe of Japan.

Etiene Medeiros became the first Brazilian woman to win an Olympic or world swim title in the pool in the 50m backstroke. She prevailed by .01 over China’s Fu Yuanhui in the non-Olympic event.

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WORLDS: TV Schedule | Men’s Preview | Women’s Preview | Schedule/Results

Men’s 100m Freestyle Results
Gold: Caeleb Dressel (USA) — 47.17
Silver: Nathan Adrian (USA) — 47.87
Bronze: Mehdy Metella (FRA) — 47.89
4. Cameron McEvoy (AUS) — 47.91
5. Duncan Scott (GBR) — 48.11
5. Marcelo Chierighini (BRA) — 48.11
7. Jack Cartwright (AUS) — 48.24
8. Sergii Shevtsov (UKR) — 48.26

Men’s 200m Individual Medley Results
Gold: Chase Kalisz (USA) — 1:55.56
Silver: Kosuke Hagino (JPN) — 1:56.01
Bronze: Wang Shun (CHN) — 1:56.28
4. Max Litchfield (GBR) — 1:56.86
5. Daiya Seto (JPN) — 1:56.97
6. Qin Haiyang (CHN) — 1:57.06
7. Philip Heintz (GER) — 1:57.43
8. Jeremy Desplanches (SUI) — 1:57.50