Looking for Seal Twisting with Seal of the Martyr and Seal of Command

Hi at all, at first…sorry for my bad english.
I am new in the Ret-Pala Group (only playing heal), now i have good Gear but at all Guids i read is Seal of Comamnd and Seal of Martyr for a Seal twisting.
Have anybody a good makro for my and the Information howe much ms to spam ? I have a good computer, no lags , and a programmable Keybord for it…

Now i hope of a good makro for Raiding Hyjal and Black Temple

Tkanks to all that work on the Makros