For the continuous servo I have to use the writeMicroseconds command. I don't know how to implement that in this case.
The writeMicroseconds() method sets the speed of the servo. That is all that it does. How does that relate to needing to do something at a specific time/after a specific interval?
You are, I think, having difficulty implementing your requirements because your requirements are not well defined, rather than because of any inherent lack of skills or tools.