Thrustcurve.org has a very basic sim app that works on mobile.
For the Prowler with the stock Estes stats, Thrustcurve tells me that the only single-use motor in 29mm that fits your requirements is the Estes E16-6. If you get a 24mm adapter, the Aerotech E30-7T is pretty similar and will fly much better in a wind (more rail speed).
Personally, I would be fine with an E15-7W or E20-7W as well- Thrustcurve complains that they're too slow off the rod, but I've flown them in much bigger rockets with no problems. If you really want to stay low, a 29-24 adapter with a 24-18 adapter inside it and a D21-4T might work... I'd be worried about the parachute deploying in time though.
What's your completed weight, all up except motor? Estes says 9oz, but you have to take that with a grain of salt sometimes. If I know that I can get much better sims.
