Spreadsheet isn't really necessary, SimC will give you your average uptime over however many thousand iterations you have it run. But if you want to napkin it out: First of all, because it takes 3hp to cast SotR and it lasts 3s, all you need to do is calculate hp/s and that'll be your uptime (with a little extra consideration to account for EF usage). And yes, J is a 6s base cd, not 9s.

Regardless of haste levels the rotation looks like this:

CS, J, filler, CS, filler, J, CS, filler, filler, repeat

That's 5hp every 9gcds, not including GC procs or level 45 talent. With 0 haste that's 5hp/13.5s or 37.037% uptime. With 50% haste that's 5hp/9s or 55.555% uptime. Depending on ilevel (mainly strength) you'll have something around the range of 20~30% avoidance (after factoring in level difference), then 30% of those avoided attacks proc, so the procrate is 6~9% every ~1.5% or .04hp/s at the low gear end and .06hp/s at the higher gear end (I need to remember this part next time we get one of those posts where someone claims that dodge/parry is good because it gives us more GC procs, 10% more avoidance only coming out to slightly more than 1hp/min). So we're up to 37.077% at the low end and 55.615% at the high gear end.

For the level 75 talents, let's look at DP first. As Monz said, when you factor in the ability to chain-proc DP actually works out to a 33.333% increase in finisher usage, so ignoring EF that gives us 49.436% at the low end and 74.153% at the higher end. Now factoring in EF depends on if you have the 4p bonus or not. If you don't then you need to subtract 10% from your SotR uptime (still a worthwhile survival gain though). But if you do have the 4p and DP then your uptime will actually go up a little because DP can proc off of the free EFs. This basically works out to adding 3.333% uptime, so the low end becomes 49.769% and the high end becomes 77.486%

HA is relatively simple to calculate as well. HA itself has a 15% uptime, during which it increases our HP generation by 200%, so it averages out to a 30% increase in HP generation, so 55.615% becomes ~72.48% uptime at the high end. Again, if using EF without the 4p then you subtract 10%, with the 4p EF won't affect uptime with HA.

If interested in SW, just to see why it's not preferred by us, first you need to consider that it changes our rotation to J, CS, J, filler, repeat. Generating 5hp in 4gcds This is a 125% increase in hp generation that has a 11.111% uptime without a vial, or ~20.667% uptime with a vial (varying depending on which version). Without a vial SW averages out to a mere 13.889% increase (doesn't affect GC procs), which means it only gives us 63.271% uptime, or 63.331% when we add the .06 from GC. With a vial, SW averages out to a 25.833% increase in hp generation (doesn't apply to GC procs), so the base 55.555% uptime becomes 69.907% uptime, add on the .06 for GC and we get 69.967%. And again, same deal regarding EF as with HA, minus 10% if you don't have the 4p, no effect if you do.

Actually, it seems SW isn't that terrible when you have a vial, when you factor in the increased healing received, it may be better defensively than HA (though the increased healing may not be as useful since you'll have full SotR uptime during it), but DP is still better for survival, and HA is better for dps, so still not much reason to use SW as prot (especially if you don't use vial for every fight).