{"id":468663,"date":"2021-04-08T10:00:06","date_gmt":"2021-04-08T17:00:06","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=468663"},"modified":"2021-04-09T10:46:56","modified_gmt":"2021-04-09T17:46:56","slug":"swimming-world-presents-up-comers-swimmacs-diggory-dillingham","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-up-comers-swimmacs-diggory-dillingham\/","title":{"rendered":"Swimming World Presents – How They Train: SwimMAC’s Diggory Dillingham – Sponsored By StrechCordz"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here <\/span><\/a><\/p>\n

How They Train: SwimMAC’s Diggory Dillingham<\/span><\/h1>\n

By Michael J. Stott<\/span><\/p>\n

\"strechcordz<\/a><\/p>\n

 <\/p>\n

Oh, to be young\u2014and talented. Diggory Dillingham, son of SwimMAC coach Megan Oesting, is on a roll. He was the fastest 14-year-old 50 yard freestyler in the country (20.67) for the 2019-20 season, and as of January, he was the swiftest 15-year-old (20.28) for 2020-21. A year ago February, he helped his Iowa City West High School team to the Iowa high school state championship, garnering three NISCA All-America finishes: 50 free, 20.67 (63rd), 200 free relay, 1:24.00\/20.98 leadoff (28th) and 400 free relay, 3:05.45\/45.85 leadoff (37th).<\/p>\n

Now in North Carolina, he is the state\u2019s No. 1 college recruit (30th nationally) for the Class of 2023. Two months ago, he won the NCHSAA 4A 100 yard free championship in 45.42 and finished second in the 50 free (20.53, NISCA A-A).
\n\u201cHe was a water bug in childhood,\u201d says his mother. Dillingham\u2019s early aquatic exploits included being a water aerobics mascot as a preschooler, a summer leaguer who learned butterfly in just one week at age 5\u2014but only an on-and-off competitive swimmer after that. Instead, flag football, basketball, track, Taekwondo, wrestling, art classes and fencing commanded his attention.<\/p>\n

When Mom took over Eastern Iowa Swimming Federation and Diggory was 11, he began swimming more frequently. \u201cHe was always a borderline state qualifier,\u201d says Oesting, \u201cwhich in Iowa is the equivalent to a little faster than BB times. His birthday was right before the state meet, so as an age grouper, he mostly went to a non-qualifiers meet. As he got faster, Dilllingham got more serious.<\/p>\n

\u201cHe\u2019s not the most well-rounded swimmer,\u201d says Oesting, \u201cand I think people sometimes judge my values as a coach based on his performances. I don\u2019t think that\u2019s fair at all. As a coach, I love the 400 IM, the mile, the 200s of stroke and anything a kid is willing to go after. Diggory is his own guy, and we never talked about swimming at home because that was the only time I had to just cuddle him.<\/p>\n

\u201cHe is very powerful mentally, extremely stubborn, and he can focus like a hot laser when it\u2019s time to race. Milt Nelms once said that I was the most intuitive racer he\u2019d ever met. Diggory is far more impressive than I ever was. The boy can dial it in like no one I\u2019ve ever seen.<\/p>\n

\u201cWe had a very special moment when he made his winter junior cut a year ago. His entry time was a 21.7. I had him sprint the first 50 of the 200 free to get him ready for his 50 free later. He went 20.87. An hour later, he won his heat by a full second, going 20.77. That night, he went 20.67 against the \u2018big boys.\u2019 That\u2019s when I knew this kid could do whatever he decided to do,\u201d she says.<\/p>\n

SAMPLE DILLINGHAM SETS<\/span><\/strong>
\n\u201cFor about 15 minutes, we do various activities for :08 seconds on and :32 off. It doesn\u2019t matter how far you get\u2014we\u2019re just looking at quick traction and full ignition,\u201d says Coach Oesting:<\/p>\n

\u2022 Head-high free from a \u201cwater polo start\u201d (head up also)
\n\u2022 Stretch cord belt wrapped tight (very little give) for streamlined bouncing push-offs
\n\u2022 From a float with paddles and fins (:08s FAST)
\n\u2022 From vertical streamline pencil float (stabilize before you hit it), then :08 FAST, get UP on top of the water as fast as you can.<\/p>\n

\u201cFor 20 minutes, we spend the first 10 minutes doing feel work, then 10 minutes of assisted or resisted cords depending on the time of the season.\u201d Sample feel work includes:
\n\u2022 Hold paddles so they become extensions out front. Look to control water as far out as possible, hollow the armpit out, keep the elbow high to start the impulse and then control it through the pull
\n\u2022 Fingertip directionality and pathway through the stroke where there is more sensitivity and pressure; work to maximize that sensation throughout
\n\u2022 Immediate elbow lift as soon as you touch the water, as far away from your head as possible; have your \u201cclaw\/meat hook\u201d ready to go
\n\u2022 Long, high neck, being pulled toward the opposite side of the pool, flatten back belly into spine and hydroplane across the water; keep tight hips as in a boxing drill
\n\u2022 Kayak freestyle with broomstick and snorkel.<\/p>\n

\u201cDiggory\u2019s favorite is called the \u2018Death Set.\u2019 We had a 20-yard section of pool, and he had to hit a certain time on the watch. If he missed it, we added :05 to the sendoff and kept going. We repeated that until he couldn\u2019t make the speed under any circumstances. We started on :25 per 20-yard sprint, and I didn\u2019t give him his hit time until about 7 or 8 in, so I knew what his fast was going to be around for that session.<\/p>\n

Check out the full issue of Swimming World’s April 2021 issue, click here to download now!<\/strong><\/span><\/a><\/p>\n

\"Swimming<\/a><\/p>\n

[PHOTO CREDIT: MINE KASAPOGLU\/ISL]<\/p>\n

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<\/h1>\n

Swimming World April 2021 Issue<\/span><\/h1>\n

FEATURES<\/p>\n

012 A PANDEMIC PERSPECTIVE FROM MASTERS SWIMMIN<\/span>G<\/strong>
\nby Dan D\u2019Addona<\/strong>
\nMasters swimmers maintain a connection to the sport they love as well as to their team and community. Because of the COVID-19 pandemic, that connection has been missing the past year, but they are ready to face the challenges that lie ahead.<\/p>\n

017 DEATH, TAXES…AND INDIAN RIVER!<\/strong><\/span>
\nby Andy Ross<\/strong>
\nIndian River State College will be shooting for its 47th straight men\u2019s and 39th consecutive women\u2019s NJCAA team titles.<\/p>\n

018 TAKEOFF TO TOKYO: SPRINT TSAR<\/strong><\/span>
\nby John Lohn<\/strong>
\nAs Swimming World continues its \u201cTakeoff to Tokyo\u201d series, the opportunity to examine the career of Russia\u2019s Alexander Popov\u2014accomplishments and approach\u2014is the chance to pay tribute to a man who might be the greatest sprinter the sport has ever seen.<\/p>\n

021 COUNT ON CHINA<\/strong><\/span>
\nby Dan D\u2019Addona<\/strong>
\nBased on the results of the last eight Olympics\u2014and the most recent World Championships held two years ago\u2014China would be a good bet to once again dominate the diving competition, July 23-Aug. 8, at the 2021 Games in Tokyo.<\/p>\n

022 EVER THE COMPETITOR<\/strong><\/span>
\nby David Rieder<\/strong>
\nFive years after her public introduction to the world at the Rio Olympics, little has changed about Lilly King. She will still speak her mind, tell you how she really feels, and she\u2019s still a winner, a dominant force in sprint breaststroke.<\/p>\n

025 THE GREATEST OF THEIR GENERATION<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nThe General Slocum steamship disaster\u00a0 in 1904, the tragedy that changed swimming history, had an impact on two of the greatest swimming heroes of all time, Johnny Weissmuller and Charles Robert Drew.<\/p>\n

028 NUTRITION: FUELING FOR COMPETITION\u2014THE \u201cCHERRY ON TOP!\u201d<\/strong><\/span>
\nby Dawn Weatherwax<\/strong>
\nAthletes spend hours upon hours training. It is now time to put the sports nutrition piece all together when it matters most. A big part of the plan is to know what, when and how much to eat and drink before, during and after the event.<\/p>\n

COACHING<\/p>\n

014 FAST AND FURIOUS<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nCollege coaches Braden Holloway (NC State), Todd DeSorbo (Virginia), Matt Kredich (Tennessee) and Jessen Book (Kenyon) share their ideas on how they help their swimmers maximize turn speed.<\/p>\n

038 SWIMMING TECHNIQUE CONCEPTS: APPLYING MECHANICAL PRINCIPLES TO IMPROVE SWIMMING TECHNIQUE<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nMany swimmers attempt to swim faster by modeling the technique of the fastest swimmers. Using champions as models is an archaic approach of painstakingly slow, trial-and-error that risks adopting technique limitations. A far superior approach is to apply mechanical principles that eliminate uncertainty and accelerate the skill-learning process.<\/p>\n

043 Q&A WITH COACH MEGAN OESTING<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

044 HOW THEY TRAIN DIGGORY DILLINGHAM<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

037 DRYSIDE TRAINING: PUSHING POWER<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

040 GOLDMINDS:\u00a0 LEARN HOW TO BE A RACER<\/strong><\/span>
\nby Wayne Goldsmith<\/strong>
\nIt\u2019s important to learn how to swim your event in such a way that you can perform to your potential in every possible racing situation, including different strategies for heats, semifinals and finals.<\/p>\n

047 UP & COMERS: DANIEL DIEHL<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COLUMNS & SPECIAL SECTIONS<\/p>\n

008 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

011 DID YOU KNOW: ABOUT THE STORY OF THE AUMAKUA?<\/strong><\/span><\/p>\n

030 2021 SWIM CAMP DIRECTORY<\/strong><\/span><\/p>\n

046 DADS ON DECK: BRENT BILQUIST<\/strong><\/span><\/p>\n

048 GUTTERTALK<\/strong><\/span><\/p>\n

049 PARTING SHOT<\/strong><\/span><\/p>\n