they conveniently forget to mention that the flow is reduced 5 times faster than the amps
That is not correct.
If the flow is half, the power is 1/8th according to the pump affinity laws.
If the flow is 1/3rd, the power will be 1/27th.
If the flow is 120 GPM at 3,450 RPM, the power is 3,000 watts and the head is 67 feet, then at 1,725 RPM, the flow will be 60 gpm, the power will be 375 watts and the head loss will be 16.75 feet.
If the flow is 120 GPM at 3,450 RPM, the power is 3,000 watts and the head is 67 feet, then at 1,150 RPM, the flow will be 40 gpm, the power will be 111 watts and the head loss will be 7.44 feet.
One turnover of a 30,000 gallon pool at 3,450 RPM would take 4.17 hours at 3,000 watts and it would use 12.5 kilowatt-hours.
One turnover of a 30,000 gallon pool at 1,725 RPM would take 8.34 hours at 375 watts and it would use 3.1275 kilowatt-hours.
At half speed, the time is double for a turnover and the total energy required is 1/4.
One turnover of a 30,000 gallon pool at 1,150 RPM would take 12.5 hours at 111 watts and it would use 1.39 kilowatt-hours.
At 1/3rd speed, the total time is 3 times as long and the total energy required is 1/9th.
If you plot your system curve on this graph, you can see what your flow will be for each speed.
https://www.thepoolfactory.com/media/wysiwyg/pdfs/pentair-intelliflo-vf-manual.pdf
https://www.aquamagazine.com/builder/article/15119554/how-to-read-pump-system-curves