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important question~
3400ish OH
1700ish C=O
Know those 2 basically for IR, the others should be given to you in the passage. Obviously knowing more may help you speed through some questions but it doesn't seem necessary besides the above 2. Um and for NMR I don't think you need to know any specifics. I guess aldehyde hydrogen and OH?
important question~
3400ish broad OH
1700ish sharp C=O
These two are pretty much all you need to know for IR spec.
For H-NMR, know at least the basics on relative shift, coupling, etc. Know the approximate shift locations for the major functional groups, like carbonyl, aldehyde, and alkene, but do not go overboard in memorizing every single one.
I highly doubt that they will expect you to interpret a C13 NMR that precisely. Has anyone ever seen an actual MCAT question which expected you to know C-NMR shifts?