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Bob Bowman talks new book, Olympic memories, Michael Phelps

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While at TODAY to discuss his new book, “The Golden Rules,” with Matt Lauer, U.S. Olympic men’s swimming head coach Bob Bowman sat down with OlympicTalk last week.

In “The Golden Rules,” Bowman details 10 steps to world-class excellence in life and work, illustrating them with lessons learned from coaching not only Michael Phelps, but also several more world-class swimmers and his own personal experiences.

Bowman answered questions about his book, Phelps’ training for the Olympic Trials and his memories from coaching the past two decades:

OlympicTalk: Why write and come out with a book now?

Bowman: Well, quite honestly, I think this is when it could get the most widespread coverage. The message can be the most effectively given, because it’s in our Olympic window. I’ve been working on it for four years, so it’s kind of been a long process. Right after London I started working on it. It just seemed like this year is perfect timing.

OlympicTalk: In May 2012, you said you would take a year off from coaching after the Olympics. Now that you’re back, and now coaching a college program, how much longer do you see yourself coaching?

Bowman: I think a long time now. One thing I learned on that break, I’m a terrible vacationer. I have to make myself sit at the beach. I’m probably going to work as long as I can work. It’s what I love to do. So, I’m healthy, don’t see why I won’t go for a long time.

EXCERPT: Bowman and Phelps’ first conversation about a comeback

OlympicTalk: Do you and Phelps have an idea of what you’d like to focus on in his final pre-Olympic Trials meet in Austin (June 3-5)?

Bowman: There are a couple of things that he needs to do. You know, he hasn’t really done too many 200m frees [in his comeback]. I think you’ll see him in a 200m free. And he has some goals that he has for the other events that he’d like to hit before trials, so that’s what we’re working on.

OlympicTalk: If Phelps wants to swim the 4x100m and 4x200m free relays in Rio, does he need to put up a fast time at trials?

Bowman: Well, I think he needs to put up a time, sometime, to let us know that he’s on that level. Intuitively, we know, but, yeah, he’s going to have to put up some times. It could be [in Austin].

OlympicTalk: As U.S. Olympic men’s head coach, what are your early thoughts on the relays?

Bowman: I think in the 4x200m [free], we’re looking pretty strong. I think we have some young guys that are very good. We’ve got Michael, Ryan [Lochte], the kind of mainstays. Conor [Dwyer] is on fire. He’s been training with us in altitude

The 4x100m is still a little bit of a question mark, but I feel better about it as we go along. I think we’ve got some young guys coming up who are going to step up. Nathan [Adrian] is obviously very solid. I think Michael put in a really solid 100m. So I feel better about it. I don’t know exactly how far we can go, but I think we’re a lot better than we were a year ago.

Editor’s Note: The U.S. had a disastrous 11th-place finish in preliminaries at the World Championships 4x100m free relay on Aug. 2, without Phelps, Lochte or Adrian.

OlympicTalk: Two years ago, we were all concerned about Allison Schmitt after she failed to make the World Championships team. She’s swimming well again. What happened in the last two years? 

Bowman: She’s really just gone through some very tough times, battling depression, and she’s kind of come out the other side. I think she’s really worked very hard on her mental aspects of swimming. The physical was never really a question. She’s trying to put all the pieces together. And now she’s really kind of become a much stronger person, and it’s really showing. Her training is as good as it’s ever been.

Editor’s Note: Bowman expects Schmitt to swim three events at the Olympic Trials — 100m, 200m and 400m freestyles. Schmitt took gold in the 200m and silver in the 400m at the 2012 Olympics.

MORE: Phelps’ concussion, more highlights from ‘The Golden Rules’

OlympicTalk: Other than those you’ve coached, who is the most impressive swimmer you’ve seen?

Bowman: I’d have to say [Katie] Ledecky. She has been so consistent at such a high level. Someone asked me about the most amazing swims I’ve ever seen are, and I’m going to have to say that one of them is certainly Katie’s 8:06 that she swam in Austin [an 800m freestyle world record on Jan. 17]. 4:03/4:03 [splits]. For a long time, 4:03 was a world record [in the 400m freestyle], and I thought it would never be touched. To do two of those? Absolutely amazing.

OlympicTalk: What about international swimmers?

Bowman: I’ve always been a big Ian Thorpe fan. He’s such an incredible swimmer at his peak. There have been so many. [Kosuke] Kitajima the breaststroker. There have been some really, really kind of dominant swimmers during their window in time. Which, as I see that now, I’m even more amazed that Michael’s been able to maintain that level for so long.

OlympicTalk: What’s your favorite of Phelps’ Olympic swims?

Bowman: That’s hard to say. His best in terms of just a pure performance was his 200m free in Beijing [then a world record; Phelps has said that’s his best swim at an Olympics]. A dominating performance. My personal favorite is the 4:03 [400m individual medley] from Beijing [still a world record]. But I also love his 400m IM from Athens, his first gold medal. So those are kind of my top three.

OlympicTalk: We’ve all heard the stories of Phelps in Sydney in 2000, forgetting his credential and leaving his suit strings untied. What do you remember about those Games?

Bowman: I remember that we were so happy to be there, and the thing I loved is he got faster. Every time he swam, he got faster. He did a best time every time he swam. But there was so much more left to do. I’ve just seen a video, NBC’s doing a little promo this week, they show him diving in in Sydney. He kicks his legs back. He doesn’t kick underwater. There are like a million things he could have done better. So that’s what I remember. He was just a kid having fun.

OlympicTalk: Did you make any rookie Olympic mistakes as a coach in Atlanta or Sydney?

Bowman: No, because the kid [I coached in Atlanta] was the same age as me [laughs]. I didn’t have to do anything. Eric Wunderlich, he trained himself [Wunderlich was 26 in Atlanta; Bowman was 32]. Actually, in Sydney, I don’t know if I made any mistakes, but I probably just didn’t know how the game was played. It was just inexperience in the schedule, reminding Michael to have his credential. Those kinds of things. I think that’s what I didn’t really think of.

VIDEO: Bowman discusses ‘The Golden Rules’ on TODAY

Coco Gauff delivers speech, demands change, promises to use platform

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Coco Gauff, the 16-year-old tennis star, delivered a speech at a peaceful protest in her hometown on Wednesday, demanding change and promising to use her platform to spread vital information.

“I’ve been spending all week having tough conversations, trying to educate my non-black friends on how they can help the movement,” Gauff told a crowd, holding an affixed microphone atop a lectern in front of Delray Beach City Hall in Florida, after her grandmother spoke. “You need to use your voice, no matter how big or small your platform is. You need to use your voice. I saw a Dr. [Martin Luther] King quote that said, ‘The silence of the good people is worse than the brutality of the bad people.'”

Earlier this week, Gauff posted links on her social media accounts — with more than 800,000 combined followers — to register to vote and a petition for justice for the death of George Floyd. On Wednesday, she shared video of her participating in a march, saying her hometown police chief was part of the group.

Click here for NBC News’ coverage of Floyd’s death and protests in Minneapolis and around the country.

Last summer, Gauff, then 15, became the youngest player to reach Wimbledon’s fourth round since Jennifer Capriati in 1991. She followed that with third- and fourth-round runs at the U.S. Open and the Australian Open, sandwiched between her first WTA Tour title.

The full text of the beginning of her speech, which she shared on social media:

“Hello everyone. My name is Coco, and who just spoke was my grandma. I think it’s sad that I’m here protesting the same thing that she did 50-plus years ago. So I’m here to tell you guys this: that we must, first, love each other no matter what. We must have the tough conversations with my friends. I’ve been spending all week having tough conversations, trying to educate my non-black friends on how they can help the movement. Second, we need to take action. Yes, we’re all out here protesting, and I’m not of age to vote, but it’s in your hands to vote for my future, for my brother’s future and for your future. So that’s one way to make change. Third, you need to use your voice, no matter how big or small your platform is. You need to use your voice. I saw a Dr. [Martin Luther] King quote that said, ‘The silence of the good people is worse than the brutality of the bad people.’ So, you need to not be silent, because if you are choosing silence, you’re choosing the side of the oppressor. So, I’ve heard many things this past week. One of the things I’ve heard is, well, it’s not my problem. This is why I have to tell you this. If you listen to black music. If you like black culture. If you have black friends. Then this is your fight, too. It’s not your job. It’s not your duty to open your mouth to say, ‘Lil Uzi Vert‘s my favorite artist, but I don’t care what happened to George Floyd.’ Now how does that make sense? So, I demand change now. It’s sad that it takes another black man’s life to be lost for all of this to happen, but we have to understand that this has been going on for years. This is not just about George Floyd. This is about Trayvon Martin. This is about Eric Garner. This is about Breonna Taylor. This is about stuff that’s been happening. I was 8 years old when Trayvon Martin was killed. So why am I here at 16 still demanding change? And it breaks my heart because I’m fighting for the future for my brothers. I’m fighting for the future for my future kids. I’m fighting for the future for my future grandchildren. So, we must change now, and I promise to always use my platform to spread vital information.”

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MORE: Olympic tennis: Key questions for Tokyo Games in 2021

Hayato Sakamoto, Japanese baseball MVP, tests positive for coronavirus

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Hayato Sakamoto, an MVP of Japan’s Nippon Professional Baseball (NPB) league, is one of two players from the Yomiuri Giants to test positive for the coronavirus, according to several Japanese media reports.

Sakamoto, a 31-year-old shortstop, and catcher Takumi Oshiro tested positive ahead of the NPB’s planned June 19 start to the season that had been delayed to the coronavirus.

The tests showed traces of the coronavirus, according to Kyodo News.

The Giants canceled Wednesday’s practice game with the Seibu Lions to limit the spread of the virus.

Sakamoto is the reigning Central League MVP. He has been called the Derek Jeter of Japan for playing the same position as the Yankee great and being the veteran captain of Japan’s equivalent club, the Giants, which own a record 22 Japan Series titles.

Sakamoto, who played in the last two World Baseball Classics, has been considered a lock for Japan’s baseball team at the Tokyo Games in 2021 as the most well known active player who hasn’t left for Major League Baseball. MLB is not expected to allow its top players to participate in the Olympics, which would keep the likes of Shohei Ohtani and Masahiro Tanaka off the Olympic roster.

The sport returns to the Olympic program for the first time since 2008, though it is not on the 2024 Olympic program nor guaranteed a place at the 2028 Los Angeles Games.

Japan reached the semifinals of all five Olympic baseball tournaments when the sport was previously on the medal program but never took gold.

In a 2018 survey, Sakamoto was ranked as Japan’s eighth-most popular athlete across all sports, foreign or domestic, active or retired.