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In the CRJ (200) it takes 8 NM to make the slow from 330 kts to 250 kts without boards (used fairly well for crossing restrictions). The stick of shame is for my screw ups, not ATCs. Coming from the 135 worlds, boards are too loud and rattle the airplane, figure out how to actually fly the plane.
Now, with that being said, if the throttles are closed at 11000, 700 fpm down will slow the airplane from 330 to 250 and hit 10000 every time. You can do both in the -200 if you plan ahead.
I'd do both at the same time, slow and descend. See what the -900 will do minus boards. Perhaps its 600 fpm at flight idle. If it doesnt work, level at 10 and try it next time.
People tend to panic and use the boards. The -200 will descend at 2500 fpm at flight idle at 250 kts. That should be close for the -900. Perhaps a little sleaker, so maybe 22-2300.
Hope that helps
This is what allows some military aircraft to fly faster than 250 below 10K'91.117(d) ..If the minimum safe airspeed for any particular operation is greater than the maximum speed prescribed in this section, the aircraft may be operated at that speed.