Refresh II is 7MP per tick, +4MP for being able to idle in a refresh+2 body, +1 hat and owleyes. 11MP per tick. 60MP cost to cast.
Sublimation (with AF2+2 Body, AF hat, Earring and Siriti) is 13MP/tick with 30 seconds of downtime.
I charge 429MP in 33 ticks. I then have 10 ticks of downtime where I'll be getting 4MP/tick from swapping in refresh gear over sublimation. So sublimation gains 469MP every 43 ticks, for 10.9MP/tick.
Composure Refresh II gives 11mp/tick for 150 ticks (including the +4 refresh yo'd use instead of subli gear), 1650MP - 60 spell cost. So Composure Refresh II gives 1590MP every 150 ticks for 10.6MP/tick.