TK is not a 'rotation' spec, it is a priority spec.
The priority is typically the following:
Weaken Mind>Turbulence>Mind Crush>TK throw (w/ proc)/TK wave (w/ proc)>Disturbance
That is, you should make sure WM is always up, use turb/MC on CD, and be sure to use TK throw and TK wave when their procs are up. For the latter two, you do not need to use them immediately when their proc is up; rather, make sure you fit them in any time before their proc expires.
The TK throw proc is based on weaken mind crits, and as you said, cannot occur more than once every 10s. That doesn't mean it will be available every 10s, however - you have to wait 10s between procs AND wait for a weaken mind crit.
TK throw(w/o proc) and project are technically better DPS fillers than disturbance, but disturbance also gives you procs, both keeping up your Tremors and proccing TK wave. Starting out I would suggest leaving these out of your rotation (except project on the move).